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 choseRPE 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.
Hip Halo Warmup-into-3 rounds5 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 VideosMayhem Hip Halo ActivationAlt Leg V-ups (each side)Lying Heel Taps (each side)Cat/Cows
4 Rounds
4 sets:15 Stick Sit Ups30 Flutter Kicks (each side)7 Alligator Rolls (each way)30 yd Isolateral DB Farmers Carry (left)30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t setsScoring: Time
Demo Videos
Stick Sit UpsAlligator RollsFlutter KicksIsolateral DB Farmers Carry
1 min Seal Pose1 min Pigeon Pose (each side)30 sec Cross Leg Forward Fold (repeat with opposite leg on top)1 min Foam Roll Glutes (each side)
Seal StretchPigeon StretchCross Leg Forward FoldFoam Roll Glutes
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.
4 rounds:10 Weighted Hip Thrust @ moderate weight8 Rear foot elevated DB Split Squat (each side) @ moderate weight10 GHD Hip Raise @ moderate weight10 Single Leg DB Hip Thrust @ moderate weight15 Stick Sit Ups30 Flutter Kicks (each side)7 Alligator Rolls (each way)30 yd Isolateral DB Farmers Carry (left)30 yd Isolateral DB Farmers Carry (right)*Rest 3 minutes b/t rounds
Demo VideosWeighted Hip ThrustsRear Foot Elevated DB Split SquatGHD Hip Raise-----scale to: Barbell Good MorningsSingle Leg DB Hip Thrust