Mayhem Affiliate Bodybuilding 3/25/2023
CrossFit Natomas – Open Gym
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Bodybuilding RPE Scale
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
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: 4 reps @ Challenging Weight for 4 reps – RPE 8-9
)
*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
Russian Kettlebell Swing (4 sets: 10 reps – RPE 8)
*Build to a moderate weight; stay the same or build across
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
Russian Kettlebell Swing
https://youtu.be/THVaRm89i1Q
GHD Hip Extension (4 sets: 10 reps – RPE 8)
*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
SUB THIS WITH A BARBELL GOOD MORNING
Front Foot Elevated DB Split Lunge (4 sets: 10 reps (each side)- RPE 8)
*Rest 2:00-2:30 b/t sets
Focus: Set up a small platform. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Front Foot Elevated DB Split Lunge
https://youtu.be/us6iAptmQvw
Core (Time)
4 Rounds
10 GHD to parallel (2 sec hold at full extension)
15 Pulse Ups
10 Kettlebell Side Bend (each side)
15 KB Front Rack Marches (each side)
30 yd Double Overhead KB Carry
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
GHD to Parallel
Pulse Ups
Kettlebell Side Bends
Kettlebell Front Rack Marches
Double Overhead Kettlebell Carry
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
Mayhem Mini-Pump
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
Glutes and Core (Time)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Russian Kettlebell Swing @ moderate weight
10 GHD Hip Extension @ moderate weight
10 Front foot elevated DB Split Lunge @ moderate weight
10 GHD to parallel (2 sec hold at full extension)
15 Pulse Ups
10 Kettlebell Side Bend (each side)
15 KB Front Rack Marches (each side)
30 yd Double Overhead KB Carry
*Rest 3 minutes b/t rounds
Scoring: Time
Demo Videos
Weighted Hip Thrusts
Russian Kettlebell Swing
GHD Hip Extension
SUB GHD HIP EXTENSION WITH BARBELL GOOD MORNINGS
Front Foot Elevated Dumbbell Split Lunge
GHD to Parallel
Pulse Ups
Kettlebell Side Bends
Kettlebell Front Rack Marches
Double Overhead Kettlebell Carry