Renegade 50:50 – Page 6 – Renegade Personal Training & Fitness

10.4.23. Renegade – 50:50

WARM UP 2L Ea: KB walking goodmornings soldier walks trav. air squats alt. SL RDL bear crawl quad + reach MOB/FLEX :60/6...

WARM UP Activation x 2 Rounds: 6/6 – 1/2 kneeling kb windmill 5 negative push-ups (3-1-1) Flexibility: 1:00/1:00 calve...

WARM UP 5 Minute Partner Shuttle Run MOBILITY/FLEXIBILITY 1:00/1:00 couch stretch 1:00/1:00 calve stretch PART I. a. 60:...

WARM UP 5 Min General Mobility + 5 Min SMR User choice PART I. A. 3 Minutes on / 2 Minutes off x 3 Rounds: 20 back squat...

WARM UP :90/90 SMR IT Band :90/90 SMR Calves :30 Roll back – to – v – reach PART I. With a partner, You-Go-I-Go 4 ...

WARM UP SMR T-spine 2:00 Lats :90/90 IT Band :90/90 FLEX Childs Pose :90 Static Hamstring L/R 1:00/1:00 ACTIVATION 2 Rou...

WARM UP 5 Min General Mobility -then- 3 Rounds: 15 banded strict press 5.5.5. db I’s, Y’s, T’s MOBILIT...

WARM UP 5 Minutes: coaches choice general mobility -then- 5 Minutes Of: “You-Go-I-Go” partner down back sprints on ...

WARM UP 30:15 x 2 Rounds Each (complete 2 Rounds of a. before moving to b., etc.) a) monster band front squats + wide-ou...

WARM UP 50 singles + 1L dyn. hip ext. rot. + 2L high knees 50 singles + 1L dyn. quad + 2L butt kicks 50 singles + 1L tra...