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  • Renegade Row / Sandbag Row Jungle Gym

    Hochgeladen von

    Alex Centofranchi
    28 Ansichten4 Seiten
    The document provides a list of exercises and workout details including: - Various row exercises including renegade rows, sandbag rows, and different types of cable rows. - Stretching exercises like quad stretches, ankle stretches, and hip flexor stretches. - Glute and ab exercises like glute bridges, planks, and deadbugs. - Strength exercises using equipment like bands, tires, sleds, medicine balls, and prowlers. - Example workout with sets and reps of exercises like burpees, sandbag cleans, and sledgehammer swings. - Additional details on sets, reps, and weights for exercises like squats, rows, and hip

    Originalbeschreibung:

    summer workout

    Originaltitel

    Summer 2

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    © Attribution Non-Commercial (BY-NC)

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    The document provides a list of exercises and workout details including: - Various row exercises including renegade rows, sandbag rows, and different types of cable rows. - Stretching exercises like quad stretches, ankle stretches, and hip flexor stretches. - Glute and ab exercises like glute bridges, planks, and deadbugs. - Strength exercises using equipment like bands, tires, sleds, medicine balls, and prowlers. - Example workout with sets and reps of exercises like burpees, sandbag cleans, and sledgehammer swings. - Additional details on sets, reps, and weights for exercises like squats, rows, and hip

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Als DOCX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    28 Ansichten4 Seiten

    Renegade Row / Sandbag Row Jungle Gym

    Hochgeladen von

    Alex Centofranchi
    The document provides a list of exercises and workout details including: - Various row exercises including renegade rows, sandbag rows, and different types of cable rows. - Stretching exercises like quad stretches, ankle stretches, and hip flexor stretches. - Glute and ab exercises like glute bridges, planks, and deadbugs. - Strength exercises using equipment like bands, tires, sleds, medicine balls, and prowlers. - Example workout with sets and reps of exercises like burpees, sandbag cleans, and sledgehammer swings. - Additional details on sets, reps, and weights for exercises like squats, rows, and hip

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Als DOCX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 4

    renegade row / sandbag row Jungle Gym

    db row Body Row Fat-grip ez-bar row Rope Row Cable Row (single and double) / Chest row

    Roll Quad Stretch quad and hip flexor Stretch ankle Fire Hydrant Split Goalie Deadbug Lax ball on pec/back Double Pec stretch Birddog Band traction t-spine
    Foot ball roll Knee stair forward bends Birddog Cossack

    1-leg glute bridge Renegade row Band traction/pulldown/pullaprts Band walks

    Heavy tire flip Arm over arm pull

    Sled pull Prowler Push

    Sandbag Sledge swings

    Farm Walk Pushups

    Prowler Rope Pull + Push Sandbag Walking Lunges + Pushups A) Tire Flips x5 B) Burpee to Pullup x10 C) Sandbag clean x5 D) Sledgehammer x20 (10 each side) E) Prowler Pull+Push x75 feet

    Exercise Ball Pullup/ Rope Pullup Ring Work Pushup DB Press Farmers Walk Hill Sprint DB Row Fat EZ Row Hip Thrust Front Squat Fat Dead

    Sets x Repsx Weight 2x6

    5x100 3x5 x75 33.5 3x20 53.5 2x5 105 bb rack 4x5 145 6 trips

    6x8 5x12

    73.5 110

    5x3 10x2

    215 225

    L-sit/Abs Ball Leg Curl/Hip Thrust Tire Drag Sled Tire Flip Tire exercises Walk loop Jump Car push Sledge Stone Carry Medley

    50s

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