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

8 sets: 4 reps @ RPE 7.5/10

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

Deadlift

8 sets: 4 reps @ RPE 7.5/10

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

Back Racked Barbell Box Step-Ups

4 sets: 10 reps (each side)

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

GHD Nordic (Hamstring) Curl

4 sets: 10 reps

*Rest 1:30-2:00 b/t sets

Band Pull Through

4 sets: 10 reps

*Rest 1:30-2:00 b/t sets

Seated Dumbbell Calf Raise

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across sets
4 sets: 15-20 reps

*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