Renegade Strength – Page 15 – Renegade Personal Training & Fitness

8.11.23. Renegade – Strength

WARM UP 1 Big Block Run 2 Rounds of: :45 singles :30 air squats :15 push ups MOBILITY/FLEXIBILITY :90/:90 SMR Calves :90...

WARM UP 3 Rounds: 1 lot lap 100 singles 10 HR pushups 5/5 side lunges MOBILITY/FLEXIBILITY 1:00/1:00 banded lat stretch ...

WARM UP 3 Rounds: 1:00 row/bike :30 air squats :15 down backs -then- 4:00 coaches choice general mobility *COACHES NOTE:...

WARM UP :30 Each x 3 Rounds: singles turf width side shuffles air squat – calf raise med ball sit-ups MOBILITY 1:00 Ch...

WARM UP 2 Lot Laps -then- :90/90 SMR IT Bands 2L traveling IT band stretch 1:00/1:00 calve stretch FUNCTIONAL STRENGTH A...

WARM UP 100M jog + 50 singles + :30 kb good mornings + :30 side shuffle 100M jog + 50 singles + :30 KBS + :30 side shuff...

WARM UP 30:15 x 2 Rounds Each: a) down dog pushups + active sampson rest 1:00 b) alternating SL squats + walkout plank &...

WARM UP 4 Rounds: 50 singles x2 ladder high knees 6 russian pushups x2 ladder – lateral in-in-out-out 3/3 side lunges ...

WARM UP 3 Rounds Big Block Run 12 HR Push Ups 9 Sit Ups 6 Pull Ups –then- :90 Childs Pose :30/30 Lateral Leg Swings :3...

WARM UP :90/90 SMR IT Band 2L lateral walking IT Band stretch 2L traveling air squats 2L active sampson STRENGTH *perfor...