Renegade 50:50 – Page 14 – Renegade Personal Training & Fitness

3.23.22. Renegade – 50:50

WARM UP :60s Easy Row 2 Lengths walking quad & reach 1 Length inch worms 10 knees to chest :60s Medium Row 2 Lengths...

WARM UP :30 go’s jumping jacks quad stretch (per side) inch worm down dog push ups hamstring stretch (per side) spider...

WARM UP 1 round of: 20 jumping jacks 10/10 mb partner squat toss 20 wide-outs 10/10 mb partner lateral toss 20 mountain ...

Warm Up 3 Sets of 20:10 increasing speed each round A: Air squat to calf raise (slow-medium-fast) Hip bridges (slow-medi...

Warm Up SMR 2 min t-spine 90s low back 90s/90s medial glute 90s/90s lats -then- 90s Childs pose 60s/60s pigeon pose -the...

Warm Up Ladder Drills x3 Each Ahlies + wide-outs + lateral 2 in-2 out Monster Bands – 12 reps OH press + bent over row...

Warm Up **Coaches note: if more than 3 people divide class in half(1/2 starting on rowers & 1/2 starting on booty ba...

Warm Up Mobility Bar Warm up: 10 Ea movement per side good mornings, cork screw, OHS, angled cross-over Stretch 45s/45s ...

Warm Up 2 lengths high knees 2 lengths butt kicks 2 lengths karoaka 2 lengths karoaka + high knee -THEN- E:30 on :30 x 1...

Warm Up 5 Minutes general mobility Core: 20 knee to elbow crossover plank + :60s scap push ups oblique challenge :30/30 ...