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
10 Single Arm KB Situps (Left)10 Single Arm KB Situps (Right)10 Strict Hanging Leg Raises20 Russian Twists (each side)30 yd Isolateral DB Farmers Carry (left)30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t setsScoring: Time
Demo Videos
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:0 Weighted Hip Thrust @ moderate weight10 Russian Kettlebell Swing @ moderate weight10 GHD Hip Raise @ moderate weight8 Split Stance DB Romanian Deadlift (each side) @ moderate weight10 Single Arm KB Situps (Left)10 Single Arm KB Situps (Right)10 Strict Hanging Leg Raises20 Russian Twists (each side)30 yd Isolateral DB Farmers Carry (left)30 yd Isolateral DB Farmers Carry (right)*Rest 3 minutes b/t rounds