Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Workout Definition Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Athletes Notes

Back Squat (5 sets of 6 reps @ – RPE 8

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

Barbell Romanian Deadlift (4 sets: 10 reps – RPE 7

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

Elevated Heel Goblet Squat (4 sets: 10 reps – RPE 7

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

Use a small plate or slant board under each heel. Hold a DB or KB in a goblet 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

Russian Kettlebell Swing (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)

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