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: 4 reps @ Challenging Weight for 4 reps – RPE 8-9
*Rest 2:00-2:30 b/t sets)
Metcon (No Measure)
4 sets:
10 DB Box Step Ups (each side)
10 DB Stepback Lunges (each side)
Max Set DB Squats
*rest 2:00 – 2:30 between 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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