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)

Drop Sets: Back Squat (No Measure)

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.
2 sets of:

10 + 10 + 10

-into-

1 set of:

10 + 10 + Max

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

Drop Sets: Deadlift (No Measure)

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.
2 sets of:

10 + 10 + 10

-into-

1 set of:

10 + 10 + Max

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

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

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

GHD Nordic (Hamstring) Curl (4 sets: 10 reps – RPE 8

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

Seated Dumbbell Calf Raise (4 sets: 15-20 reps – RPE 8

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

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across 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