Wednesday

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

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Warm-up

Warm-up (No Measure)

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat

5 set: 10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Deadlift

5 set: 10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Rear foot elevated DB Split Squat

4 sets: 10 reps (each side)

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

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps

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

Weighted Hip Thrust

5 sets: 12 reps

*Build to a heavy weight as long as you can maintain consistent form

Standing Barbell Calf Raise

4 sets: 15-20 reps

*Make sure that platform you are standing on will not flip when standing on edge.

Warm-up

Warm-up (No Measure)

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