Renegade Strength – Page 13 – Renegade Personal Training & Fitness

10.18.24. Renegade – Strength

WARM UP (14 min) Boot Bands x 2 Rounds: 20 banded back squats 20/20 glute/hip ext. 20/20 mini band clamshells down/back ...

WARM UP EMOM x 12 Minutes: M1 – cone killers M2 – 15 KGSU M3 – 1L duck walk -then- 3 Rounds: 5.5. SL bridges with ...

WARM UP 3 Lot Runs (slow-medium-fast) -then- 1 Round Of: 20 Banded Thrusters 15 Push Ups 10 Total BW Lunges MOBILITY 5/5...

WARM UP 7 Minutes Of: Lunge – high knee grab – 1L Jog – 2L Run – 2L Sprint – 2L Side Shuffle – 2L -then- 20 ...

WARM UP (12 min) a) 2 min cal row b) :30 Ea – inch worms, down dog cobra, active sampson, air squats c) EVERYONE TOGET...

WARM UP 3 Rounds: 2 min cal row 1 lot lap -then- 30:15 x 4 Rounds: Push Ups (3-2-1) Air Squats (3-2-1) MOBILITY 2 Min Fo...

WARM UP a) 2 min cal row b) big block run c) 1:00 hollow hold d) empty bar warmup x 2 rounds 6 hang cleans 6/6 SL RDL �...

WARM UP 4 Rounds: 200m jog :10 hollow rock 10 air squats :20 side planks – L/R 10 press ups MOBILITY :90 tactical frog...

WARM UP a. 2 min row/bike or run rest 1:00 b. :30 Ea – act. spiderman, sampson, down dog push ups, alt. bw lunges rest...

WARM UP (14 min) 2 Groups a) 2 Min Cal Row/Bike b) 1 big block run -then- 30:15 x 4 Rounds (everyone together) med ball...