Announcements

**THANKSGIVING HOURS: NO CLASS ON THE 24TH AND 25TH, regular class on the 25th at 9am!!

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 (1 set: 1 Rep – RPE 10 (Complete a 1RM of either Back squat or Deadlift and then find a heavy single on the other movement but not a max.)

*Rest 2:00-2:30 b/t sets)

Deadlift (1 set: 1 Rep – RPE 10 (Complete a 1RM of either Back squat or Deadlift and then find a heavy single on the other movement but not a max.)

*Rest 2:00-2:30 b/t sets)

Back Racked Barbell Box Step-Ups (4 sets: 10 reps (each side) – RPE 7

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

GHD Nordic (Hamstring) Curl (4 sets: 10 reps – RPE 8

*Rest 2:00-2:30 b/t sets)

Seated Dumbbell Calf Raise (*Rest 2:00-2:30 b/t sets)

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across sets

Mobility

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