Renegade Strength – Page 13 – Renegade Personal Training & Fitness

3.15.24. Renegade – Strength

WARM UP 5 Minutes SMR – Member Choice -then- 1st Round – 1:00 Each: rower wall sits push up – bottom hold v-sit ho...

WARM UP 5 Minute “You-Go-I-Go” Shuttle Run -then- 10.10.10. bw bent-over I’s, Y’s, T’s 5.5. act. sampson 10 pl...

WARM UP 5/5 fire hydrants 10 roll back v-reach 25 wideouts 10 sit-to-stand 2L lateral band walking -then- 20:10 x 4 Roun...

WARM UP 3 Rounds/:30 Stations: wall ball side-lunges kgsu STRENGTH A. Series – 4 Rounds – Push vs Pull: 5 bench pres...

WARM UP 5 Minutes SMR + 5 Minutes General/Dynamic Mobility STRENGTH A. Series – 4 Rounds: 5 back squats 5 DB sq...

WARM UP 3 Rounds: 15 hollow rocks 5 knees to chest 10 kb goblet squats MOBILITY 1:00/1:00 pigeon pose 1:00 tactical frog...

WARM UP EMOM x 6 Minutes: 3 shuttle runs -then- 2 Rounds: 10 monster band front squats 10 monster band OH press 10 monst...

WARM UP 2 Rounds: 12 glute bridges 8/8 bird dogs 10 supermans MOBILITY 1:00/1:00 lying figure 4 1:00 Childs pose STRENGT...

WARM-UP 3 Rounds: 15 hollow rocks 10 kb good-mornings 6 russian pushups -then- 3 Rounds: 6/6 kb clean + press 10 plank p...

WARM UP 3 Rounds/:30 Ea: bridges side plank – R side plank – L fixed band to rig – hip hinges -then- 30:15 x 3 Rou...