Renegade Interval – Page 9 – Renegade Personal Training & Fitness

11.16.23. Renegade – Interval

Exercise Sets Reps Rest SMR & Mobility LAX ball arch smash 1 60″ea LAX ball glute smash 1 60″ea LAX ball...

Exercise Sets Reps Rest Mobility Quadruped 90 degree hip abduction 1 10ea Dynamic front rack stretch 1 10ea Bent-over th...

Exercise Sets Reps Rest SMR & Mobility SMR lats. + Foam roller T spine 1 45″ea+15 SMR quads + Foam roller snow...

Exercise Sets Reps Rest Ladder drills Forward hops 1 4 Lateral hops 1 2ea Icky shuffle 1 4 Backward icky shuffle 1 4 Ski...

Exercise Sets Reps Rest Animal walks Frankenstein walk 1 1L Lateral Bear crawl 1 1L ea. Duck walk 1 1L Chimp walk 1 1L B...

Exercise Sets Reps Rest Line Drills & Activation 2,1,4 1 30″ Egyptians 1 15ea 1,2,3 1 30″ Spiderman clim...

Exercise Sets Reps Rest Mobility Infant squat 1 10 Bent-over I’s, Y’s, and T’s 1 10ea 1/2 kneeling tho...

Exercise Sets Reps Rest Warm up Inch worm w/ mod. Sprawl 2 10 High plank w/ thoracic rotation 2 10ea Iso. Hip bridge and...

Exercise Sets Reps Rest SMR Member choice 5 mins Activation Band squat to row 2 15 Band internal shoulder rotation 2 10e...

Exercise Sets Reps Rest Mobility Sit-to-stand 1 15 Scaption, from toes 1 15 Bent over thoracic rotation 1 10ea Side/side...