Wednesday

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

View Public Whiteboard

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)

Workout

Back Squat

5 set: 8 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: 8 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.

Elevated Heel Goblet Squat

4 sets: 10 reps

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

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

Barbell Romanian Deadlift

4 sets: 10 reps

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

DB Walking Lunges

4 sets: 30yds unbroken

*Build to a moderate weight; stay the same across set

Seated Dumbbell Calf Raise

4 sets: 15-20 reps

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

Cool Down

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