4/2/24, 20:16 Whiteboard Calendar : SugarWOD

Mayhem Athlete
Track: Mayhem BodyBuilding
Date: Saturday, Feb 10, 2024

Mayhem BodyBuilding | Saturday - Core & Glutes

Video

Mayhem BodyBuilding | Saturday - Core & Glutes

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.

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Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of
the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each
day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality
and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

Glutes and Core Warm-up

Hip Halo Warmup
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows

Athletes Notes

Focus: Move with intention and focus on each movement you are performing
Mayhem Hip Halo Activation (https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
Alt Leg V-ups (https://youtu.be/CqvlD9ngEGg) (each side)
Lying Heel Taps (https://youtu.be/UbWEbsYIdT4) (each side)
Cat/Cows (https://youtu.be/Ju0yb6yLawU)

Weighted Hip Thrust

5 sets: 5 Reps – at 75% of 1RM

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

Scoring: Load

Athletes Notes

Focus: Set up and brace a bench to prevent it from tipping. 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.

Alternating Double DB Step Back Lunges (Front Rack)

4 sets: 8 reps (each side) - RPE 8

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

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Scoring: Load

Athletes Notes

Alternating Double DB Step Back Lunges Front Rack (https://youtu.be/u0S3saOMit4)

Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back,
touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled
movement across sets.

GHD Hip Extension

4 sets: 10 reps - RPE 8

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

Scoring: Load

Athletes Notes

GHD Hip Raise (https://www.youtube.com/watch?v=-C2OcAP9fg4)

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.

Band Pull Through

4 sets: 10 reps - RPE 8

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

Scoring: Load

Athletes Notes

Band Pull Through (https://youtu.be/UHiWDBW6wmU)

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.

Core Work:
4 sets:
15 Strict Hanging Leg Raises
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 V-ups + Alt. V-Ups (R + L + Both=1)

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30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Scoring: Time

Athletes Notes

Strict Hanging Leg Raise (https://youtu.be/-ZA8NVooL8Q)

Single Arm Dumbbell Overhead Carry (https://youtu.be/ouqUbHxGfE0)
Alternating Leg V-Up (https://youtu.be/CqvlD9ngEGg) + V-Ups (https://youtu.be/wKgs8K1WlOA)
Kettlebell Side Bend (https://youtu.be/7XINZFAEERM)

Cooldown/Mobility
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 (https://youtu.be/HeyZDc8dCcc)

Pigeon Stretch (https://youtu.be/9DGA5vMXcbQ)
Cross Leg Forward Fold (https://youtu.be/6Wiy9JsR__A)
Foam Roll Glutes (https://youtu.be/zSYOUFpDZlk?t=10)

Mayhem Mini-Pump – Glutes and Core

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.

4 rounds:

10 Weighted Hip Thrust @ moderate weight

8 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Band Pull Through @ moderate weight
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Strict Hanging Leg Raises
10 V-ups + Alt. V-Ups (R + L + Both=1)
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)

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30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

Scoring: Time

Athletes Notes

Weighted Hip Thrusts (https://youtu.be/w9O6OPOkGvg)

Alternating Double DB Step Back Lunges Front Rack (https://youtu.be/u0S3saOMit4)
GHD Hip Raise (https://www.youtube.com/watch?v=-C2OcAP9fg4)
-------- scale to: Barbell Good Mornings (https://youtu.be/sE2liHdyRLc)
Band Pull Through (https://youtu.be/UHiWDBW6wmU)
Strict Hanging Leg Raise (https://youtu.be/-ZA8NVooL8Q)
Single Arm Dumbbell Overhead Carry (https://youtu.be/ouqUbHxGfE0)
Alternating Leg V-Up (https://youtu.be/CqvlD9ngEGg) + V-Ups (https://youtu.be/wKgs8K1WlOA)
Kettlebell Side Bend (https://youtu.be/7XINZFAEERM)

Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of
the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each
day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality
and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

Notice at collection Your Privacy Choices

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