Wednesday

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

View Public Whiteboard

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

7 Sets

Set 1: 7 reps

Set 2: 5 reps

Set 3: 3 reps

Set 4: 1 reps

Set 5: 3 reps

Set 6: 5 reps

Set 7: 7 reps

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

Deadlift

7 Sets

Set 1: 7 reps

Set 2: 5 reps

Set 3: 3 reps

Set 4: 1 reps

Set 5: 3 reps

Set 6: 5 reps

Set 7: 7 reps

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

Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold)

Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold)

Focus: Holding a sandbag in a front carry position, perform a stepback lunge on each leg. The bag is allowed to be rested on the forward leg as the athlete performs the stepback lunge. After a stepback lunge has been completed on both legs, perform a sandbag squat (bag remains in the front carry position throughout all reps).
4 sets: 10 reps

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

Hamstring Ring Curls

4 sets: 10 reps

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

Weighted Hip Thrust

4 sets: 10 reps

*Rest 1:30-2:00 b/t sets

Seated Dumbbell Calf Raise

4 sets: 15-20 reps

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