Mayhem Bodybuilding – Wed, Oct 12

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

Warm Up

Lower Body Push/Pull Warm-up

Workout Definition

Hip Halo Activation

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat

6 sets: 8-5-5-3-3-1 reps

* Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Deadlift

6 sets: 8-5-5-3-3-1 reps

* Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Elevated Heel Goblet Squat

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
4 sets: 10 reps

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

GHD Nordic (Hamstring) Curl

4 sets: 10 reps

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

Weighted Hip Thrust

4 sets: 12 reps

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

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