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 of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week)
*Rest 2:00-2:30 b/t sets)
Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold) (4 sets: 8 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold)
Focus: Holding a sandbag in a front carry position, perform a stepback lunge on each leg. The bag is allowed to be rested on the forward leg as the athlete performs the stepback lunge. After a stepback lunge has been completed on both legs, perform a sandbag squat (bag remains in the front carry position throughout all reps).
Front Racked Barbell Box Step-Ups (4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets)
Lying DB Hamstring Curl (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
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