MRT LOWER BODY 2
Movements: Single-Leg, Lunge, Squat, Core
Equipment Needed: Mini Band, Set of Dumbbells.
WARM UP
-Jog in Place: 30 seconds. HR 60-70%
-Kneeling Side Stretch. HR 50-60%
-Side Shuffle Touch: 10 each side. HR 70-80%
-90/90 Stretch: Walk hands side to side 5 times each side, each leg. HR 50-60%
-Small Lateral Jumps: 20 reps. HR 75-85%
-Large Lateral Jumps: 20 reps.HR 80-90%
-Small Front to Back Jumps: 20 reps. HR 80-90%
-Large Front to Back Jumps: 20 reps. HR 80-90%
-Mountain Climbers: 50 reps. HR 80-90%
LOWER BODY BAND EXERCISES
-Banded Ankle Lateral steps(3 one way, 3 the other way) 10 reps. each side. HR 55-65%
-Banded Ankle 45 degree step backs: 15 reps. each side (band around ankles). HR 55-65%
-Fire Hydrants: 15 reps on each leg. (band around knees). HR 55-65%
-Fire Hydrant Circles(forward and backward): 15reps on each leg each way. (band around knees). HR 55-65%
-Banded Ankle Jumping Jacks: 30 reps. HR 70-80%
RESISTANCE EXERCISES
-CORRECTIVE SQUATS: 10 reps. HR 60-70%
-CORRECTIVE LUNGES: 10 reps. on each leg. HR 60-70%
-Alternating Lunge to a calf raise(dumbbells optional): 15 reps. on each leg. HR 70-80%
-Single Leg Hops: 20 reps. each leg. HR 75-85%
-Banded Knees Squat In and Outs: 30 reps. (Stay Low) HR 60-70%
-Single Leg RDL(dumbbells optional): 15 reps per each side. HR: 60-70%
-Lateral Jump Squats: 10 reps. each side. HR 80-90%
-Front to Back Jump Squats: 10 reps. each side. HR 80-90%
-Plank: 1 set to failure. HR 55-65%
-Superman: 1 set to failure. HR 55-65%
-Mountain Climbers: 40 reps. (Right is one, Left is one). HR 75-85%
-Crunches: 20 reps. HR 70-80%
-Crunches with left leg extended: 20 reps. HR 60-70%
-Crunches with right leg extended: 20 reps. HR 60-70%
-Dynamic Burpees(fast as you can): 10 reps. HR 80-90%
-Dynamic Reverse Burpees(fast as you can): 10 reps. HR 80-90%
STRETCHING
-Hamstring Stretch: 10-30 second hold.
-Glute knee hug: 10-30 second hold.
-Lower lumbar: 10-30 second hold.
-90/90 Stretch: Walk hands side to side times each way, each side.
-Bretzel Stretch: Hold 30 seconds each side.
GREAT JOB