Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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RPE Scale (No Measure)
We want the programmed RPE to be based off of our first few sets. Naturally as we get later into the sets what once felt like a 5/10 RPE will begin to get more difficult, but should remain doable and safe for all sets.
**RPE = Rate of Perceived Exertion**
RPE 10 = 0 reps left (max effort)
RPE 9.5 = Maybe 1 rep left
RPE 9 = 1 rep left
RPE 8.5 = 1-2 reps left
RPE 8 = 2 reps left
RPE 7 = 3 reps left
RPE 6.5 = 4 reps left
RPE 6 = 6+ reps left
RPE 5.5 = 8+ reps left
RPE 5 = 10+ reps left
Lower Pull Day Warm Up (No Measure)
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. 2-3 sets
15 Banded Good Mornings
10 Bodyweight Walking Lunges
10 Kang Squats
Athletes Notes
Mayhem Hip Halo Activation
Banded Good Mornings
Bodyweight Walking Lunge
Kang Squat
Good Mornings (Weightlifting Variable Reps & Sets)
10 sets
10 Barbell Good Mornings @ RPE 7.5/10
-rest 30 secs-
10 Sumo Stance Goblet Squats @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Barbell Good Mornings
Sumo Dumbbell Squat
Hip Extensions (Checkmark)
3 sets
20 Hip Extensions on GHD (or 30 Supermans)
-rest 1 minute between sets-
Athletes Notes
Hip Extension
Supermans
Hamstring Gliders (Checkmark)
5 sets
10 Hamstring Gliders (each side)
-rest 1 minute between sets-
Athletes Notes
Hamstring Gliders
Set Up:
Stand upright on one leg (the “support leg”).
The other leg (the “sliding leg”) is the one that will slide back and forth.
The sliding foot is placed on the glider device.
Movement:
From a near‑standing (slightly bent knee) position, slide the non‑support leg backward, extending the knee while keeping that leg’s foot in contact and sliding.
As you slide it back, your supporting-leg hamstring (on the front of that leg) is doing eccentric (lengthening) work to control.
Once you reach some endpoint (as far as you can go while maintaining form and control), you then slide the leg back forward (i.e. flexing knee) to the start.
Throughout, keep your posture upright, core tight, and avoid letting your hips twist or sag.
Tibia Raises (Checkmark)
5 sets
30 Tibia Raises
-rest 1 minute between sets-
Athletes Notes
Tibia Raises
Stand upright with your back against a wall and feet a few inches in front of you. Keep your heels planted on the ground. Lift your toes up as high as you can, pulling them toward your shins. Pause at the top, then lower slowly back down. Repeat for reps.
Lower Pull Day Cool Down (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min pancake stretch
1 min calf stretch on wall (each side)
Athletes Notes
Couch Stretch
Quad Smash
Pancake Stretch
Calf Stretch on Wall
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. These are very similar to “Mini Pumps” in the past. Now they will vary a bit more with reps, sets, rest time, etc.
Mini-Pump – Lower Pull (Time)
5 sets
10 Barbell Good Mornings @ RPE 7.5/10
-rest 30 secs-
10 Sumo Stance Goblet Squats @ RPE 7/10
-rest 1 minute between sets-
3 sets
10 Hamstring Gliders (each side)
-rest 30 secs-
20 Hip Extensions on GHD (or 30 Supermans)
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Barbell Good Mornings
Sumo Dumbbell Squat
Hamstring Gliders
Hip Extension
Supermans
Mini-Pump – Lower Pull (Time)
5 sets
8 Split Stance Dumbbell RDL @ RPE 8.5/10 (each side)
-rest 30 secs-
16 Double Kettlebell Front Rack Lunge @ RPE 7/10
-rest 1 minute between sets-
4 sets
25 Russian Kettlebell Swings @ RPE 7/10
-rest 30 secs-
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Split Stance Dumbbell RDL
Double Kettlebell Front Rack Walking Lunges
Russian Kettlebell Swings
Dumbbell Glute Bridge