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: 5 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: 5 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.

Goblet Squat: 1 and a Half Reps

4 sets: 12 reps

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

DB Good Mornings

4 sets: 12 reps

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

Band Pull Through

4 sets: 15 reps

*Use a heavy weight band as long as form can be maintained

Standing Barbell Calf Raise

4 sets: 15-20 reps

*Build to a moderate 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