5.1.23. Renegade – Strength

WARM UP

*Starting in middle of turf/floor

  • :30 side shuffle + 1L lateral traveling IT band stretch (1/2 L – 1/2 R) + 2L karoka
  • :30 side shuffle + 1L lunge – knee grab + 2L high knees
  • :30 side shuffle + 1L traveling RDL + 2L karoka high knee
  • :30 side shuffle + 1L dynamic quad + 2L butt kicks

-then-

2 Rounds – :30 Ea:

  • lateral lunge to balance (R)
  • lateral lunge to balance (L)
  • toe rock planks
  • rotational pushups

MOBILITY/FLEXIBILITY

1:00/1:00 Couch stretch
1:00 Childs pose

STRENGTH

A. Series – 4 Rounds:

  • 8/6/6/4 – seated L floor press
  • 10/10 med ball sa explosive chest pass
  • 10/10 monster band explosive lunges w. knee drive
  • rest :90

B. Series – 3 Rounds:

  • 8/8 SL RDL – Barbell
  • 10 db squat jumps
  • :30 floor hollow hold
  • rest 1:00

C. Series – 3 Rounds:

  • 15-20 db quick rows
  • 10 barbell curls
  • 15-20 KB shrugs
  • rest 1:00

CONDITIONING

*If Time Allows

2 Big Block Run (Medium speed)