11.1.22. Renegade – Intervalo

Exercise Sets Reps Rest
Mobility & Activation
Wall slides + 3-way band pull 1 10+5ea
Knee drivers + Tall kneeling walk-up 1 10ea+8ea
Quadruped thoracic rotation+ Inch worm 1 10ea+8
Sit-to-stand + Clam shells 1 10+ 10ea
Ladder drills
In-in-out-out 1 2ea
Lateral in-in-out-out 1 2ea
zig-zag hops 1 4
Lateral zig-zag hops 1 2ea
Muhammad Ali’s 1 2ea
Lateral 2in-2out 1 2ea
Hop scotch 1 4
Grapevine 1 2ea
Circuits
A1- Lateral band walk 3 15ea
A2- Mtn. climbers 3 15ea
A3- Triceps dips 3 15
A4- Froggies 3 15 30″
B1- SA band chest press 4 12ea
B2- Donkey kicks 4 6ea
B3- 1/2 kneeling KB windmill 4 6ea
B4- Wall ball 4 12 30″
C1- Elevated split squat 5 10ea
C2- Alt. SA KB swing 5 10ea
C3- Lateral leaps 5 10ea
C4- TRX double knee tuck 5 10 30″