MRT Lower Body 11

Movements: Squat/Single Leg/Bend/Twist/Core

Equipment Needed: Mini-Band, 1” Resistance Band, Set of Dumbbells or Kettlebell, Chair or Step.

-Jog in place: :45. HR 70-80%

-Standing Opposite Hand to Opposite Foot Stretch: 10 reps. each side. HR 60-70%

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

-High Plank Right to Right/Left to Left Stretch(opposite hip up and down). 15 reps each side. HR 60-70%

-90/90 stretch(walk to the left and to the right): 5 reps. each way on both sides. HR 50-60%

-Supine 1” Banded Foot Dynamic Hamstring Stretch: 10 reps. HR 50-60%

-Supine 1” Banded Foot Up/Out/Down and Around Hamstring/Hip Opener Stretch: 10 reps. each leg. HR 50-60%

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

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

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

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

-1 Squat to 6 high knees: 10 reps. HR 70-80%

-1 Squat to 6 booty kicks: 10 reps. HR 70-80%

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

-Single Leg Runner Step Ups. (One foot on a step or a box. Stay low, stay fast!) 1:00 on each leg HR 75-85%

-Banded Knees, Squats with a double jump (Knees and Feet never touch each other). 1:00 HR 80-90%

-Single Leg Runner Step Ups. (One foot on a step or a box. Stay low, stay fast!) :45 on each leg HR 75-85%

-Double Banded Knees, Squats with a double jump(Knees and Feet never touch each other). 1:00 HR 80-90%

-Single Leg Runner Step Ups. (One foot on a step or a box. Stay low, stay fast!) :30 on each leg HR 75-85%

-Dumbbell Skater Jumps with a 5 second hold on each jump.(stick the landing with no double hops, and land lightly. Opposite foot never touches). 10 reps each side. HR 80-90%.

-OPTIONAL: We will be nice, but if you are feeling good, one more time! Single Leg Runner Step Ups. (One foot on a step or a box. Stay low, stay fast!) Try to get 1:00 on each leg HR 75-85%

REST 1-2 minutes.

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

-KB Or Dumbbell Single Leg RDL: 10 reps. HR 70-80%

-Single Leg Hip Bridge with a 5 second hold at the top: 10 reps. each leg. HR 70-80%.

-Rep count. 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) Weighted Russian Twists.

-D) Left Leg Jump Lunge.

-E) High Knees.

-F) Booty Kicks.

-Standing Quad Stretch (R/L)

-90/90 stretch(walk to the left and to the right): 5 reps. each way on both sides.

-Supine 1” Banded Foot Dynamic Hamstring Stretch: 10 reps.

-Supine 1” Banded Foot Up/Out/Down and Around Hamstring/Hip Opener Stretch: 10 reps. each leg.

GREAT JOB