Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

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Warm-up (No Measure)

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

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Back Squat

7 Sets

Set 1: 8 reps

Set 2: 6 reps

Set 3: 4 reps

Set 4: 2 reps

Set 5: 4 reps

Set 6: 6 reps

Set 7: 8 reps

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

*Attempt to add a small amount of weight (5-10lbs) from last week’s loading

Deadlift

7 Sets

Set 1: 8 reps

Set 2: 6 reps

Set 3: 4 reps

Set 4: 2 reps

Set 5: 4 reps

Set 6: 6 reps

Set 7: 8 reps

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

*Attempt to add a small amount of weight (5-10lbs) from last week’s loading

Spanish Squat


4 sets: 12 reps

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

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

Split Stance DB Romanian Deadlift

4 sets: 10 reps (each side)

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

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

DB Box Step Ups

4 sets: 10 reps (each side)

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

*Build to a moderate/heavy weight band; stay the same as long as form can be maintained

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)

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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