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.
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
Deficit Sumo DB/KB Deadlift
*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.
4 sets: 10 reps – 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
Lateral Band Walk
*Rest 2:00-2:30 b/t sets
Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.
4 sets: 30 yards (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Athletes Notes
Kettlebell Side Bend
KB Front Rack Marches
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 Deficit Sumo DB or KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Lateral Band Walk (each side) @ moderate weight
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Athletes Notes
Deficit Sumo DB or KB Deadlift
GHD Hip Raise
Lateral Band Walk
Kettlebell Side Bend
KB Front Rack Marches