Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

Frontier Fitness SF East, Frontier Fitness SF West – 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 (4 sets: 10 reps @ – RPE 6-7

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

Deadlift (4 sets: 10 reps @ – RPE 6-7

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

Elevated Heel Goblet Squat (4 sets: 8 reps – RPE 8

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

Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Hamstring Ring Curls (4 sets: 10 reps – 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)

Cooldown

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