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Components

Glutes and Core Warm-up

Weighted Hip Thrust

Band Pull Through

GHD Hip Extension

Deficit Sumo DB/KB De ...

Core

Cooldown/Mobility

Glutes and Core

Settings

Workout

Mayhem Affiliate Bodybuilding 8/26/2023

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 Core Warm-up (Checkmark)

Hip Halo Warmup
-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
Mayhem Hip Halo Activation
Alt Leg V-ups (each side)
Lying Heel Taps (each side)
Cat/Cows

Weighted Hip Thrust (4 sets: 10 Reps - RPE 8
)

*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

Band Pull Through (4 sets: 10 reps - RPE 8
)

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

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

Focus: Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Band Pull Through

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

Deficit Sumo DB/KB Deadlift (4 sets: 10 reps - RPE 8)

*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

Core (4 Rounds for time)

4 sets:
15 Weighted GHD situps to parallel
10 KB Side Crunches (each side)
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank

*Rest 2:00 b/t sets

Scoring: Time

Demo Videos

Weighted GHD situps to parallel - plate on chest
Kettlebell Side Bend
Dumbbell Plank Pull Through - done with kettlebells
Face Up Chinese Plank

Cooldown/Mobility (Checkmark)

1 min Seal Pose
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)

Demo Videos

Seal Stretch
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes

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 Band Pull Through @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
15 Weighted GHD situps to parallel
10 KB Side Crunches (each side)
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank

*Rest 3 minutes b/t rounds

Demo Videos

Weighted Hip Thrusts
Band Pull Through
GHD Hip Raise
----scale to: Barbell Good Mornings
Deficit Sumo DB or KB Deadlift
Weighted GHD situps to parallel - plate on chest
Kettlebell Side Bend
Dumbbell Plank Pull Through - done with kettlebells
Face Up Chinese Plank

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