Mayhem Affiliate Bodybuilding 2/11/2023

CrossFit Natomas – Open Gym

Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warm-up -into- 3 rounds:

5 Alt. V-Ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing

Demo Videos

Alternating Leg V-Up

Heel Taps

Cat Cow

Weighted Hip Thrust (4 sets: 10 reps)

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

Weighted Hip Thrust
https://youtu.be/w9O6OPOkGvg

Deficit Sumo DB/KB Deadlift (4 sets: 10 reps)

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

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

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.

Deficit Sumo DB/KB Deadlift

https://youtu.be/ZPEqNQ9OFsM

GHD Hip Extension (4 sets: 10 reps)

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

https://youtu.be/-C2OcAP9fg4

Barbell Step Through Lunges (4 sets: 10 reps (each side))

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

Focus: Folding a barbell in the back rack, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Hand positioning on barbell can be adjusted to find the most comfortable, but stable support.

Barbell Step Through Lunges
https://youtu.be/Vj8J_P-9Or4

Core (Time)

4 Rounds

10 Single Arm KB Sit-ups (Left)

10 Single Arm KB Sit-ups (Right)

10 Dip Support Leg Raise

10 Ab Wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

*Rest 2:00 b/t sets

Scoring: Time
Demo Videos

Single Arm Kettlebell Sit Up

Dip Support Leg Raise

Ab Wheel

Plank

Banded KB Overhead Walk could also do – SIngle Arm Banded KB Overhead Walk (30 yd each arm) if you don’t have a barbell

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