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Components

Glutes and Shoulders ...

Shoulder Press

Weighted Hip Thrust

Seated Alternating Do ...

Russian Kettlebell Swing

GHD Hip Extension

Crossover Symmetry Ir ...

Leaning Lateral Raise

Cooldown/Mobility

Shoulder/Glutes

Settings

Workout

Mayhem Affiliate Bodybuilding 6/23/2023

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 Shoulders Warm-up (Checkmark)

Hip Halo Warmup

-into-

2 rounds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

Demo Videos

Hip Halo Activation
PVC Pass through
Big Arm Circles w/Explanation
Downward Dog to seal pose transitions

Shoulder Press (7 sets of 2 reps @ – RPE 9/10 (attempt to go a little heavier than last week))

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

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

Barbell Strict Press

Weighted Hip Thrust (7 sets of 2 reps @ – RPE 9/10 (attempt to go a little heavier than last week))

*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

Seated Alternating Double DB Shoulder Press (4 sets: 10 reps (each side) - RPE 8)

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

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

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Alt Double DB Shoulder Press

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

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. If you do not have access to a GHD you can sub Barbell Good Mornings.

Good Morning

GHD Hip Extension

Crossover Symmetry Iron Scap Protocol (1 time through)

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - Light Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

Focus: Use band weight that is challenging but allows for quality of movement.

Iron Scap Protocol

Leaning Lateral Raise (4 sets: 10 reps (each side) - RPE 8)

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

*Build to a light weight, stay the same or build across sets

Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.

Leaning Lateral Raise

Cooldown/Mobility (Checkmark)

1 min Banded Overhead Shoulder Distraction (each side)
1 min Thread the Needle (each side)
1 min Pigeon Pose (each side)
30 sec Cross Leg Forward Fold (repeat with opposite leg on top)
1 min Foam Roll Glutes (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.

Shoulder/Glutes (Time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Leaning Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Scoring: Time

Demo Videos

GHD Hip Raise/Extension
Leaning Lateral Raise

Want to see some of these movements in action? Check out our .