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