1.6.20. Renegade – Strength

WARM UP

3 Rounds/:30 Each:

  • glute bridge
  • clamshells (l/r)
  • air squats
  • plank w. alt. hip ext.
  • down dog-cobra

MOBILITY

:90/90 pigeon pose
1:00/1:00 1/2 knee hip flexor

STRENGTH CIRCUITS

A. Circuit #1 – 20 minutes:

  • 12 deadlifts
  • 8 renegade rows
  • 6 neg. pull-ups
  • 15 EZ curl bicep curls
  • rest as needed

B. Circuit #2 – 15 minutes:

  • 10/10 step-up-db hammer curl
  • 10 deficit pushups
  • 12 try rear delt flys
  • 10 bench hyper extensions
  • 15 sit-up to inverted bar rows
  • rest as needed

C. Core Circuit #3 – 12 minutes:

  • 20/20 banded chops
  • :30 hollow hold
  • 20 supermans
  • 10/10 med ball SL raise + crunch