Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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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 & Core Warm Up (No Measure)
Hip Halo Warmup
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3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
Athletes Notes
Focus: Move with intention and concentrate on each movement you make.
Mayhem Hip Halo Activation
Alt Leg V-ups (per side)
Lying Heel Taps (per side)
Cat/Cows
Weighted Hip Thrust
*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.
10 sets: 3 Reps – @ Slow Negatives at 110% of 1RM. *if athlete can’t do negatives, complete at 8/10 RPE with 3 seconds down, 3 seconds up.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.
Front Foot Elevated DB Split Lunge
*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.
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
*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.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Band Pull Through
*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.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
15 Overhead Plate sit ups
30 Seated Oblique Twists with Med Ball (each side)
20 Plank KB Pull Unders (total)
:30 Hanging L-sit Hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Athletes Notes
Plate Overhead Sit Up
Seated Oblique Twists with Med Ball
Dumbbell Plank Pull Through – use KB if possible
Hanging L-Sit Hold
Isolateral DB Farmers Carry
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)
Athletes Notes
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 (4 Rounds for time)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Front foot elevated DB Split Lunge (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Band Pull Through @ moderate weight
15 Overhead Plate sit ups
30 Seated Oblique Twists with Med Ball (each side)
20 Plank KB Pull Unders (total)
:30 Hanging L-sit Hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Athletes Notes
Plate Overhead Sit Up
Seated Oblique Twists with Med Ball
Dumbbell Plank Pull Through – use KB if possible
Hanging L-Sit Hold
Isolateral DB Farmers Carry