Renegade Strength – Page 19 – Renegade Personal Training & Fitness

7.17.23. Renegade – Strength

WARM UP 30:15 x 2 Rounds Each: a) down dog pushups + active sampson rest 1:00 b) alternating SL squats + walkout plank &...

WARM UP 4 Rounds: 50 singles x2 ladder high knees 6 russian pushups x2 ladder – lateral in-in-out-out 3/3 side lunges ...

WARM UP 3 Rounds Big Block Run 12 HR Push Ups 9 Sit Ups 6 Pull Ups –then- :90 Childs Pose :30/30 Lateral Leg Swings :3...

WARM UP :90/90 SMR IT Band 2L lateral walking IT Band stretch 2L traveling air squats 2L active sampson STRENGTH *perfor...

WARM UP 2 Rounds: 2L lateral band walking 10/10 SL glute bridge 10 supermans MOBILITY/FLEXIBILITY 1:00/1:00 calve stretc...

WARM UP 7 Minutes Of: 2L empty sled push 2L SA KB farmer carry (1L/1R) 5 negative push ups (4-2-1) MOBILITY/FLEXIBILITY ...

WARM UP 3 Lot Runs: 1st – slow, 2nd – fasters, 3rd – fastest -then- 2 Rounds: 10 Russian Push Ups 12 KB Goodmorni...

WARM UP SMR 1:00 Ea calves 1:00 Ea adductors 1:00 T-spine 1:00 Childs Pose STRENGTH A. Series – 4 Rounds: 6 bent-over ...

WARM UP 1 Big Block Run -then- 5/5 each direction (per side) – fire hydrants 10 roll back to v-reach 10/10 wide step m...

WARM UP 1:00 slow row + 1L bear crawl + 1L crab walk 1:00 medium row + 1L act. sampson + 1L active spiderman 1:00 fast r...