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 (7 sets of 2 reps @ – RPE 9/10 (attempt to go a little heavier than last week)
*Rest 2:00-2:30 b/t sets)
Barbell Romanian Deadlift (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Spanish Squat (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Hamstring Ring Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing Barbell Calf Raise (4 sets: 15-20 reps – 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
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