MRT LOWER BODY 4

Movements: Bend, Twist, Single Leg, Squat, Lunge, Core

Equipment Needed: Mini Band, Set of Dumbbells, Small Hand Towel, Resistant Band

-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%

-Jumping Jacks: 30 reps. HR 60-70%

-Kneeling Side Stretch. HR 50-60%

-Side Shuffle Touch: 5-10 each side. HR 70-80%

-Jumping Jacks: 50 reps. HR 80-90%

-Banded Hip Bridge: 15 reps. (band around knees). HR 55-65%

-Banded Hip Bridge with Knees In and Out: 15 reps. (band around knees). HR 55-65%

-Clam Shells: 15 reps on each leg. (band around knees). HR 55-65%

-Single Leg Banded Side Kicks: 15reps on each leg. (band around knees). HR 55-65%

-Single Leg Banded Side Raises. (bands around knees or ankles to make it harder). HR 55-65%

-CORRECTIVE SQUATS: 10 reps. HR 60-70%

-CORRECTIVE LUNGES: 10 reps. on each leg. HR 60-70%

-Alternating Lunge (dumbbells optional): 15 reps. on each leg. HR 70-80%

-Single Leg Hops: 20 reps. each leg. HR 75-85%

-Alternating Lunge Jumps: 10 reps. each leg. HR 80-90%

-Banded Knees Squat In and Outs with a small Jump(1 in and out/1 Jump) 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%

-Squats with a double jump: 15 reps. HR 75-85%

-Banded Knees Squat In and Outs: 40 reps. (Stay Low) HR 60-70%

-Single Leg RDL to a Hop: 15 reps per each side. HR 75-85%

-Squat Bend Twist Press: (Both Weights to Opposite side of the Body With a Press at the Top). 15 reps each side. HR 70-80%

-Towel Plank ABCs: 1 set each hand. HR 55-65%

-Mountain Climbers: 40 reps. (Right is one, Left is one). HR 75-85%

-Crunches: 50 reps. HR 75-85%

-Towel Plank ABCs: 1 set each hand. 55-65%

-Mountain Climbers to a Burpee(10 mountain climbers to 1 Burpee 10 rounds. HR 75-85%

-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