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: 5 reps

*Rest 2:00-2:30 b/t sets

*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: 5 reps

*Rest 2:00-2:30 b/t sets

*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.

KB Belt Squats

4 sets: 15 reps

*Rest 2:00-2:30 b/t sets

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

GHD Nordic (Hamstring) Curl

4 sets: 10 reps

*Rest 2:00-2:30 b/t sets

*Utilize a band or box for assistance if needed

DB Stepback Lunges

4 sets: 10 (each side)

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

*Build to a moderate weight; 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

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