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 (4 sets: 10 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Deadlift (8 sets: 3 Reps TEMPO 3 Seconds down (30X0) – RPE 8 (Week 4 of 4)
*Rest 2:00-2:30 b/t sets)
Barbell Step Through Lunges (4 sets: 8 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Lying DB Hamstring Curl (4 sets: 10 reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Seated Dumbbell Calf Raise (4 sets: 15 reps – RPE 8
*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
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
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