*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
5:00 AMRAP
5 Single Leg Glute Bridge (each side)
10 Step Back Lunges
5 Russian Swings (single DB or backpack)
10 Abmat Sit Ups
Athletes Notes
3 Sets
8-12/leg Pause Elevated Single Leg Hip Thrust
-rest 1:30 b/t sets-
*50/35, Backpack, or Bodyweight
*Pause for 3 sec at the top of each rep
Athletes Notes
Demo Videos
- Single Leg Dumbbell Hip Thrust with bottom foot elevated
- Single Leg Backpack Hip Thrust with bottom foot elevated
- Single Leg Bodyweight Hip Thrust with bottom foot elevated
Flow
8-12 Pause Elevated Single Leg Hip Thrust (left leg)
8-12 Pause Elevated Single Leg Hip Thrust (right leg)
-rest 1:30-
8-12 Pause Elevated Single Leg Hip Thrust (left leg)
8-12 Pause Elevated Single Leg Hip Thrust (right leg)
-rest 1:30-
8-12 Pause Elevated Single Leg Hip Thrust (left leg)
8-12 Pause Elevated Single Leg Hip Thrust (right leg)
Scaling
Lower weight to 35/20 or as needed, or perform Bodyweight version.
5 Sets
20 Russian Swing (50/35 or Backpack)
20 V-Ups
-rest 1:00 b/t sets-
Athletes Notes
Demo Videos
Flow
20 Russian Swings
20 V-Ups
-rest 1:00-
20 Russian Swings
20 V-Ups
-rest 1:00-
20 Russian Swings
20 V-Ups
-rest 1:00-
20 Russian Swings
20 V-Ups
-rest 1:00-
20 Russian Swings
20 V-Ups
Scaling
5 Sets
20 Russian Swing (35/20 or Backpack)
20 Tuck Ups or Straight Leg Sit Up
-rest 1:00 b/t sets-