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 (5 sets: 5 Reps – RPE 8

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

Deadlift (5 sets: 5 Reps – RPE 8

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

DB Box Step Ups (4 sets: 8 reps (each side)– RPE 8

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

Lying DB Hamstring Curl (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

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

Standing Barbell Calf Raise (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

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

Cooldown

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