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
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat (4 sets of 10 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets)
DB Good Mornings (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Barbell Step Through Lunges (4 sets: 8 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets)
Single Leg DB Hip Thrust (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing Barbell Calf Raise (4 sets: 15-20 reps – RPE 8
*Rest 1:00-1:30 b/t 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
Leave A Comment