*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
3 Rounds
5 Single Leg Glute Bridge (per side)
10 Air Squats
5 Single Leg RDL (per side)
15 sec Wall Sit
Athletes Notes
Part A
4 sets
10 1-1/4 Goblet Cyclist Squat (50/35 or Backpack)
:30 Bodyweight Single Leg Glute Bridge Hold (each leg)
-rest 2:00 between sets-
Part B
4 sets
10 Staggered Stance RDL (each leg) (2×50/35 or Backpack)
:30 Goblet Wall Sit (50/35 or Backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
- Goblet Cyclist Squat with single DB or backpack
- Bodyweight Single Leg Glute Bridge Hold
- Split Stance Dumbbell RDL with double DB or backpack
- Dumbbell Goblet Wall Sit Hold
- Backpack Goblet Wall Sit
Flow
Part A
10 reps 1-1/4 Goblet Cyclist Squat
:30 Bodyweight Single Leg Glute Bridge Hold (right leg)
:30 Bodyweight Single Leg Glute Bridge Hold (left leg)
-rest 2:00-
10 reps 1-1/4 Goblet Cyclist Squat
:30 Bodyweight Single Leg Glute Bridge Hold (right leg)
:30 Bodyweight Single Leg Glute Bridge Hold (left leg)
-rest 2:00-
10 reps 1-1/4 Goblet Cyclist Squat
:30 Bodyweight Single Leg Glute Bridge Hold (right leg)
:30 Bodyweight Single Leg Glute Bridge Hold (left leg)
-rest 2:00-
10 reps 1-1/4 Goblet Cyclist Squat
:30 Bodyweight Single Leg Glute Bridge Hold (right leg)
:30 Bodyweight Single Leg Glute Bridge Hold (left leg)
-rest as needed-
Part B
10 Staggered Stance RDL (right leg forward)
10 Staggered Stance RDL (left leg forward)
:30 Goblet Wall Sit
-rest 2:00-
10 Staggered Stance RDL (right leg forward)
10 Staggered Stance RDL (left leg forward)
:30 Goblet Wall Sit
-rest 2:00-
10 Staggered Stance RDL (right leg forward)
10 Staggered Stance RDL (left leg forward)
:30 Goblet Wall Sit
-rest 2:00-
10 Staggered Stance RDL (right leg forward)
10 Staggered Stance RDL (left leg forward)
:30 Goblet Wall Sit
Scaling
Part A
4 sets
10 1-1/4 Goblet Cyclist Squat (35/20 or Backpack)
:30 Bodyweight Single Leg Glute Bridge Hold (each leg)
-rest 2:00 between sets-
Part B
4 sets
10 Staggered Stance RDL (each leg) (2×35/20 or Backpack)
:30 Goblet Wall Sit (35/20 or Backpack)
-rest 2:00 between sets-