Announcements

-Power and Grace Gymnastics Night!! Saturday January 21st 6-8pm Limited spots: 25 Price: $20 Go to Facebook Members page to sign up.

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Lower Body Push/Pull Warm-up

Workout Definition

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (9 sets: 3 reps @ RPE 8/10 (heavier than last time we saw this weight)

*Rest 2:00-2:30 b/t sets)

Deadlift (9 sets: 3 reps @ RPE 8/10 (heavier than last time we saw this weight)

*Rest 2:00-2:30 b/t sets)

Barbell Front Squat: 1 and a Half Reps (4 sets: 8 reps

*Rest 1:00-1:30 b/t sets)

DB Good Mornings (4 sets: 10 reps

*Rest 1:30-2:00 b/t sets)

Back Racked Barbell Box Step-Ups (4 sets: 10 reps ea

*Rest 1:30-2:00 b/t sets)

Standing Barbell Calf Raise (4 sets: 15-20 reps

*Rest 1:30-2:00 b/t sets)

Warm Up

Cooldown/Mobility

Workout Definition

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body