Frontier Fitness SF East – Mayhem Bodybuilding

Warm up

Leg Day 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 (6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

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

DB Good Mornings (4 sets: 10 reps – RPE 8

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

KB Belt Squats (4 sets: 10 reps – RPE 8

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

Back Racked Barbell Box Step-Ups (4 sets: 10 reps (each side) – RPE 8

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

Single Leg Calf Raise (4 sets: 15-20 reps (each side) – RPE 8

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

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