TFW Renegade category: Renegade Interval
3.29.22. Renegade – Interval
Exercise Sets Reps Rest Foam roll (member choice) 5 minutes Warm-up: Jog 3 1 length Sprint 3 1 length Back pedal 3 1 len...
Read More 3.24.22. Renegade – Interval
Exercise Sets Reps Rest Ladder drills: Lateral quick feet 1 2ea 2 foot hop 1 4 Skiers 1 4 90 Degree pivots 1 4 Spiderman...
Read More 3.22.22. Renegade – Interval
Exercise Sets Reps Rest Warm-up: Scaption from toes 3 10 Grapevine 3 1 lap Broad jumps 3 1 length Bear crawl 3 1 length ...
Read More 3.15.22. Renegade – Interval
Exercise Sets Reps Rest Activation Walking sled push 3 1 lap Band upright row 3 15 Inch worm 3 5 Lying SL hip bridge 3 1...
Read More 3.10.22. Renegade – Interval
Exercise Sets Reps Rest SMR & Activation SMR calves + calf raises 30″ea/ 30″ SMR glutes + Monster...
Read More 3.8.22. Renegade – Interval
Exercise Sets Reps Rest Warm-up: Jog D&B, then a dynamic/mobility exercise “L” stretch 1 10ea Elbow/inst...
Read More 3.3.22. Renegade – Interval
Exercise Sets Reps Rest Jam Ball Warm-up: MB pick-up & drop behind shoulder (alt. shldr.) 2 30″ 10″ MB d...
Read More 3.1.22. Renegade – Interval
Exercise Sets Reps Rest Ladder drills Quick feet 4 SL hops 2ea In-in-out-out 4 Lateral in-in-out-out 2ea Knee drivers 10...
Read More 2.24.22. Renegade – Interval
Exercise Sets Reps Rest Activation Lying iso. hip bridge w/ crossover reach 2 30″ YTWL 2 2x 5″ea Iso. Split ...
Read More 2.22.22. Renegade – Interval
Exercise Sets Reps Rest Smash & Stretch LAX seated glute smash 1 90″ea Seated figure 4 stretch 1 60″ea S...
Read More