Renegade Strength – Page 37 – Renegade Personal Training & Fitness

1.18.21. Renegade – Strength

WARM UP :30 Go’s slow UH banded row scap pullups down dog pushups medium speed row act. spiderman air squat –...

WARM UP *2 Groups Group A – completes 1 Round of 3 ladder drills plus neg. push ups Group B – rows until Group A i...

WARM UP 5 minutes general mobility line drills – :20 sec each + 2 down backs after each line drill 1-2 1-3 1-4 2-3...

WARM UP 3 Rounds: 1:00 TM or Bike sprint 1:00 rower sprint 1:00 singles -then- 3 Rounds: KB Complex of: 5 kb goblet squa...

WARM UP EMOM x 8 Minutes: 4L turf width side shuffle + 7 sit-ups MOBILITY 1:00/1:00 couch stretch 1:00/1:00 pigeon pose ...

WARM UP :30 Go’s x 3 Rounds: turf width side shuffle air squat – calf raise mountain climbers rotational pus...

WARM UP 30:15 x 4 Rounds Each Group: a. high knees + kgsu rest 1:00 b. star jumps + bird dogs rest 1:00 -then- SMR 1:00/...

WARM UP a. 20:10 x 4 Rounds: walk out plank + reach air squats rest 1:00 b. 20:10 x 4 Rounds: glute bridges bird dogs re...

WARM UP 3 Rounds Booty Bands: 2L lateral band walking 15 monster band squats 20.20. mini band glute ext. 20.20. mini ban...

WARM UP (10-12 Min) 400M Run (1.5 times around building) :30 Line Drill (1-2) + 2L High Knees + 1L Side Shuffle (r) :30 ...