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: 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.

Rear foot elevated DB Split Squat

4 sets: 10 reps (each side)

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

Barbell Romanian Deadlift

4 sets: 10 reps

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

Lateral Band Walk

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
4 sets: 15yds (each direction)

*Use a moderate weight resistance band across all sets

Standing Barbell Calf Raise

4 sets: 15-20 reps

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