Renegade Strength – Page 20 – Renegade Personal Training & Fitness

6.9.23. Renegade – Strength

WARM UP 5:00 General Mobility 20:10 x 4 a) squat jumps & HR Push Ups -rest 60 sec b) high knees in place & alt. ...

WARM UP 20:10 x 4 Ea: a) wide-outs + air squat – calf raise rest 1:00 b) plank & reach + KGSU rest 1:00 c) superma...

WARM UP 3 parking lot runs: 1st – slow 2nd – medium 3rd – fast -then- 2 Rounds: 10/10 SL squat 15 glutei bridges 2...

WARM UP :10 high knees in place + 4L down backs + 2L traveling hamstring stretch :10 high knees in place + 4L down backs...

WARM UP 3 Rounds: 12/12 SL glute bridge 12 KB RDL (2 legged) 2L Lateral band walking MOBILITY :90/90 lying fig. 4 :60/60...

WARM UP :10 high knees in place + 4 easy down backs + 2L traveling hamstring stretch :10 high knees + 4 easy down backs ...

WARM UP 4 Rounds Each (20:10): a) rower rest 1:00 b) air squats + push-ups w. rotation rest 1:00 c) down backs rest 1:00...

WARM UP *Coaches Note 1 Big Block Run -then- 1L Active Sampson 1L Active Hamstring 1L Active Spiderman 1L Soldier Walks ...

WARM UP 3 Rounds: 2L lateral band walks 2L forward/backward band walks (1L ea) 1L Active Sampson 1L Forward moving groin...

WARM UP x 2 Ea a1. 2 easy down backs a2. cones 1-2 high knees a3. cones 2-3 lunge – knee grab a4. cones 3-4 traveling ...