Renegade Strength – Page 13 – Renegade Personal Training & Fitness

6.23.23. Renegade – Strength

WARM UP 3 Lot Runs: 1st – slow, 2nd – fasters, 3rd – fastest -then- 2 Rounds: 10 Russian Push Ups 12 KB Goodmorni...

WARM UP SMR 1:00 Ea calves 1:00 Ea adductors 1:00 T-spine 1:00 Childs Pose STRENGTH A. Series – 4 Rounds: 6 bent-over ...

WARM UP 1 Big Block Run -then- 5/5 each direction (per side) – fire hydrants 10 roll back to v-reach 10/10 wide step m...

WARM UP 1:00 slow row + 1L bear crawl + 1L crab walk 1:00 medium row + 1L act. sampson + 1L active spiderman 1:00 fast r...

WARM UP 5:00 General Mobility 20:10 x 4 a) squat jumps & HR Push Ups -rest 60 sec b) high knees in place & alt. ...

WARM UP 20:10 x 4 Ea: a) wide-outs + air squat – calf raise rest 1:00 b) plank & reach + KGSU rest 1:00 c) superma...

WARM UP 3 parking lot runs: 1st – slow 2nd – medium 3rd – fast -then- 2 Rounds: 10/10 SL squat 15 glutei bridges 2...

WARM UP :10 high knees in place + 4L down backs + 2L traveling hamstring stretch :10 high knees in place + 4L down backs...

WARM UP 3 Rounds: 12/12 SL glute bridge 12 KB RDL (2 legged) 2L Lateral band walking MOBILITY :90/90 lying fig. 4 :60/60...

WARM UP :10 high knees in place + 4 easy down backs + 2L traveling hamstring stretch :10 high knees + 4 easy down backs ...