TFW Renegade category: Renegade Interval
11.11.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Infant squat 1 10 Bent-over thoracic rotation 1 10ea Ankle walk 1 10ea Bent-over I̵...
Read More 11.6.25. Renegade – Interval
Exercise Sets Reps Rest Ladder Drills SL hops 1 2ea Lateral SL hops 1 2ea Grapevine 1 2ea 2in-2out 1 4 Lateral 2in-2out ...
Read More 11.4.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Neck circles (make them go SLOW) 1 5ea Sit to stand 1 15 Foam roller snow angels 1 15 F...
Read More 10.30.25. Renegade – Interval
Exercise Sets Reps Rest SMR + Mobility SMR glutes + Windshield wipers 1 45″ea+10ea SMR IT bands + Dynamic front ra...
Read More 10.28.25. Renegade – Interval
Exercise Sets Reps Rest Warm up 2L Jog+ 5ea Spiderman climb + 8ea Clam shells 2 2L Jog+ 5ea Ankle walk + 10 Calf raises ...
Read More 10.23.25. Renegade – Interval
Exercise Sets Reps Rest Animal walks + Mobility Duck walk 1 1L Traveling open-the-gate 1 1L Bunny hop 1 1L Traveling lun...
Read More 10.21.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Egyptians 1 15ea Leg cradle 1 15ea Iso. Hip bridge w/ crossover reach 1 10ea – Ac...
Read More 10.16.25. Renegade – Interval
Exercise Sets Reps Rest Line drills + Mobility 1&4 1 30″ 2&3 1 30″ Standing Ankle circles 1 10ea/10e...
Read More 10.14.25. Renegade – Interval
Exercise Sets Reps Rest SMR – member choice 5 mins Activation Lateral bounds 3 2L Band triceps push down 3 10 3-wa...
Read More 10.9.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Wall slides 1 15 Knee drivers 1 15ea Downward dog to upward dog 1 15 Shin box to kneel ...
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