Announcements

-The WEST Gym is off limits SundayApril 2nd, April 16th, April 23rd, April 30th, May 7th at 2:30-4:30pm

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)

Elevated Toe Double DB Romanian Deadlift (4 sets: 10 reps – RPE 8

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

)

1 1/4 Front Squat (4 sets: 8 reps – RPE 8

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

Focus: Rack a barbell in the front rack 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. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

GHD Nordic (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