Announcements
-No classes on Memorial Day!
-Zumba is official! Every Tuesday at 7pm from now on. Get your dancing hips out. This makes for a great active recovery day!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Upper Body Posterior Warm-up
Workout Definition
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Back Squat (5 sets of 6 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets)
Elevated Toe Double DB 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)
DB Box Step Ups (4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets)
Double DB Standing Bent Over Row (4 sets: 10 reps – RPE 7
*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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