MRT Full Body 1

Movements: Single Leg, Lunge, Push, Twist

Equipment Needed: Mini Bands, 1” Resistant Band, Set of Dumbbells

-Windshield wipers: 10 rotations on each side. HR 40-50%.

-Dynamic Band Right Hamstring Stretch: 10 reps. HR 40-50%.

-Right Hamstring Band Stretch/Hip Opener: 10 rotations on each side. HR 40-50%.

-Banded Lower Lumbar Stretch On Right Side: :15 second hold. HR 40-50%.

-Dynamic Band Left Hamstring Stretch: 10 reps. HR 40-50%.

-Left Hamstring Band Stretch/Hip Opener: 10 rotations on each side. HR 40-50%.

-Banded Lower Lumbar Stretch On Left Side: :15 second hold. HR 40-50%.

-Banded Ankle Lateral Walks: 20 steps each way. HR 65-75%.

-Banded Ankle Kickbacks: 10-20 reps on each foot. HR 65-75%.

-Weighted Single Leg Deadlift: 15 reps. on each leg. HR 60-70%.

-Weighted Single Leg Deadlift with a bicep curl and shoulder press: 15 reps. on each leg. HR 65-75%.

-Weighted Single Leg Deadlift with a bicep curl, 3 shoulder presses, pressure through the hand on knee of opposite quad: 15 reps. on each side. HR 70-80%.

-Lunge: 15 reps. on each leg. HR 70-80%.

-Lunge Pulse Hops: 15 reps. on each leg. HR 75-90%.

-Banded Wrist Out and In: 15 reps. HR 60-70%.

-Banded Wrist Out and In (Palms Up): 15 reps. HR 60-70%.

-Banded Wrist Out and In (Palms Down): 15 reps. HR 60-70%.

-Push ups: 2 sets of 15 reps. (Rest :30 between sets). HR 65-75%.

-Dumbbell Stacker: 5 reps. up and down 5 times. HR 65-75%.

-Dumbbell Shoulder Press: 15 reps. HR 65-80%.

-Dumbbell Stacker: 5 reps. up and down 5 times. HR 65-75%.

-Dumbbell Shoulder Press: 15 reps. HR 65-80%.

-1” Banded Twist: 15 reps on each side. HR 60-70%.

-1” Single Leg Banded Twist circles: 10 circles one way, 10 circles the other way. 1 rep on each side. HR 60-70%.

-Windshield wipers: 10 rotations on each side.

-Hamstring Band Stretch/Hip Opener: 10 rotations on each side.

-Seal Stretch: 15 reps.

-Chest “Y” Stretch: 15 reps.

-Seal Stretch: 15 reps.

GREAT JOB