Renegade Interval – Renegade Personal Training & Fitness

12.31.24. Renegade – Interval

Exercise Sets Reps Rest SMR & Mobility SMR hamis + Lat. Step over bench 1 60″ + 10ea SMR quads + Heel walk + t...

Exercise Sets Reps Rest Partner MB W.U. MB slams 3 10 MB chest pass 3 10 MB squat and toss 3 10 MB lateral throw 3 5ea 3...

Exercise Sets Reps Rest Mobility LAX ball arch smash 1 60″ea LAX ball glute smash 1 60″ea Egyptians 1 10ea 1...

Exercise Sets Reps Rest Mobility Ankle circles 1 10ea/10ea Scaption, from toes 1 15 Bottom squat w/ thoracic rotation 1 ...

Exercise Sets Reps Rest Animal walks Lateral bear crawl 1 1/2 L each Chimp walk 1 1L Backward Crab walk 1 1L Forward Cra...

Exercise Sets Reps Rest SMR & Mobility SMR glutes + Open the gate 1 60″ea+10ea SMR calves + Knee drivers 1 60&...

Exercise Sets Reps Rest Ladder Drills + Mobility In-in-out-out 2ea Lateral in-in-out-out 2eae Hop scotch 4 2 fwd/ 1 bkwd...

Exercise Sets Reps Rest Mobility Infant squat 1 10 SA big shoulder circles 1 10ea/10ea Cat/cow 1 15 Ankle circles 1 10ea...

Exercise Sets Reps Rest Warm-up (2 people per group) Group 1: Fish game (4 mins) Group 2: Mobility (4 mins.) coach’...

Exercise Sets Reps Rest Activation SL squat 2 10ea Bent-over I’s, Y’s, and T’s 2 10ea SL lateral line ...