Living Like We're Renegades

May 6, 2022

5

-

6

minutes warming up

18

-

20

minutes working out

Lots of pulling action today AND it's Friday...what did we do to deserve all this goodness today? Go as heavy as you can with what you have. Today's focus is strength, so make sure you're taking your time to show control in those the movements.

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

For Load/Quality, Not For Time:
2-4-6-8-10-8-6-4-2
Renegade Rows
Plank Drags
In between each set 6 Deadlifts

*Reps are per side.

‍

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Renegade Row
Pick a weight that feels challenging, but not so heavy that your body is leaning to the opposite side too much. We want smooth reps here.

Options: perform on the knees.
🤰 perform Quadruped Row.

Plank Drags
Pick a weight that feels challenging. Make sure to place the object a good distance away from your body so that you have to really reach for it.

Options: perform on the knees.
🤰 perform Elevated Plank Shoulder Taps.

Deadlifts
Pick a weight that feels super challenging. If you don't have a heavy option, than use the following options.

Options: perform 8-10 reps OR perform each rep with a slow tempo (3-sec. to get from top to bottom, fast stand), if weights are too light.

Equipment
Rows/Drags: dumbbell(s), kettlebell(s), or jug of water.
Deadlifts: barbell, DB(s), KB(s), jug of cat litter."

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Renegade Rows.
✅ Weight for Plank Drags.
✅ Weight for Deadlifts.

Warm-up

15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Renegade Row, Right
Renegade Row, Left
Lateral Jogging High Knees
2-3 Rounds

Then,
1-min. Frog Stretch
30-sec. Back-of-shoulder Stretch, each side

🤰
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Single-arm Supported Row, Right
Single-arm Supported Row, Left
Standing Figure 4s
2-3 Rounds

See warm-up details
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Living Like We're Renegades

May 6, 2022

5

-

6

minutes warming up

18

-

20

minutes working out

Lots of pulling action today AND it's Friday...what did we do to deserve all this goodness today? Go as heavy as you can with what you have. Today's focus is strength, so make sure you're taking your time to show control in those the movements.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2022-05-06 Living Like We're Renegades by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Renegade Rows
Renegade Rows

Pulling + Core Movements

Plank Drags
Plank Drags

Core + Pulling Movements

Deadlifts
Deadlifts

Hammies