MRT Lower Body 10

Movements: Squat/Single Leg/Bend/Core

Equipment Needed: Mini-Band, Set of Dumbbells or Kettlebell, Chair or Step.

-Jog in place: :30 HR 70-80%

-Inch worms: 15 reps. HR 70-80%

-Seal Jacks: 30 reps. HR 70-80%

-Squatted Butterfly Stretch: 10 reps. HR 60-70%

-Mountain Climbers: 50 reps. HR 70-80%

-Squat Resisted Knees Side to Side: 20 reps. each side HR 70-80%

-Squat Resisted Knee circles: clockwise 20 reps. counterclockwise 20 reps. (Push hard on your knees!) HR 70-80%

-Seal Jacks: 30 reps. HR 70-80%

-Lateral Hops: 30 reps. HR 70-80%

-Front to Back hops: 30 reps. HR 70-80%

-Square hops: 15 reps. each direction. HR 70-80%

-Dumbbell Split Squat (right leg forward): as many as you can get in 1:00. HR 75-85%

-Banded Wrist(thumbs to the ceiling)-Kneel to Stand Squats with a Jump: 10 reps. on the right, 10 reps. on the left. HR 70-80%

-Banded ankle jumping jacks: 50 reps. HR 70-80%

-Dumbbell Split Squat (left foot forward) as many as you can get in 1:00. HR 75-85%

-Banded Wrist-Kneel to Stand Squats with a Jump: 10 reps. on the right, 10 reps. on the left. HR 70-80%

-Banded ankle jumping jacks: 50 reps. HR 70-80%

-Banded Knees Dumbbell Squats: as many as you can get in 1:00. HR 75-85%

REST 1-2 minutes.

-Do all exercises 4-5 sets for 10 reps per exercise.

-KB Swings: 10 reps. HR 70-80%

-Dumbbell Lateral Box Step Ups: 10 reps. on each leg. HR 70-80%.

-Rep count. (20/15/10/10). Do all exercises 20 reps. Rest 1:00. Do all exercises 15 reps. Rest 1:00. Do all exercises 10 reps. Rest 1:00. Do all exercises 10 reps. Understand?

HR should be 80-90%

-A) Single Leg Hops.

-B) Right Leg Jump Lunge.

-C) High Plank with Shoulder Taps(each side).

-D) Left Leg Jump Lunge.

-E) Jump Squats.

-F) X Ab crunch.

-Standing Quad Stretch (R/L)

-Wide Stance Hamstring

Stretch

-Right and Left Groin Stretch

-Squatted Butterfly Stretch

-Arm Across the Body (R/L)

-Open Chest Stretch with Neck Roll

-Big Bow

GREAT JOB