Wednesday

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

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Warm-up (No Measure)

Lower Body Push/Pull 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 set: 7 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: 7 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.

DB Stepback Lunges

4 sets: 10 reps (each side)

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

Spanish Squat

4 sets: 12 reps

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

Hamstring Ring Curls

4 sets: 10 reps

*Elevating the hips will increase the intensity of this movement

Standing Barbell Calf Raise

4 sets: 15-20 reps

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