Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
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
6 set: 8 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
6 set: 8 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
Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Back Racked Barbell Box Step-Ups
4 sets: 10 reps (each side)
*Build to a moderate weight; stay the same across sets
Standing Barbell 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
Leave A Comment