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)

Back Squat

5 set: 6 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: 6 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
4 sets: 10 reps

*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

DB Box Step Ups

4 sets: 10 reps (each side)

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

*Build to a moderate weight and stay the same across sets

Seated Dumbbell Calf Raise

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across sets
4 sets: 15-20 reps

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

Cool Down

Warm-up (No Measure)

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