Movements: Single Leg, Squat, Lunge, Core

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

-90/90 Stretch: Walk hands side to side 5 times each side, each leg. HR 50-60%

-Small Lateral Jumps: 20 reps. HR 70-80%

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

-Small Front to Back Jumps: 20 reps. HR 80-90%

-Mountain Climbers: 50 reps. HR 80-90%

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

-Kneeling Side Stretch. HR 50-60%

-Burpees: 5 reps. HR 70-80%

-Mountain Climbers: 50 reps. HR 80-90%

-Squat with a double jump: 10 reps. HR 80-90%

-Opposite Arm to Opposite Leg Hamstring Stretch: 10 reps. each side. HR 60-70%

-Banded Shins: 1 round =Jump forward, jump to the right, jump forward, jump to the left. 10 rounds. HR 70-80%

-Banded Ankles Jumping Jacks: 20 reps. HR 70-80%

-Banded Shins: 1 round =Jump forward, jump to the right, jump forward, jump to the left. 10 rounds. HR 70-80%

-Banded Ankles Hands Overhead Quick Feet: 20 seconds. HR 70-80%

-Banded Shins: 1 round =Jump forward, jump to the right, jump forward, jump to the left. 10 rounds. HR 70-80%

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

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

-Lunge ISO Complex(hold lunge on right leg-jump right to left with front leg, dumbbells optional.) 20 rounds HR 70-80%

-Lunge ISO Complex(hold lunge on left leg-jump right to left with front leg, dumbbells optional.) 20 rounds HR 70-80%

-Lunge ISO Complex(hold lunge on right leg-jump right to left with back leg, dumbbells optional.) 20 rounds. HR 70-80%

-Lunge ISO Complex(hold lunge on left leg-jump right to left with back leg, dumbbells optional.) 20 rounds HR 70-80%

-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%

-Lateral Jump Squats: 10 reps. each side. HR 80-90%

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

-Dumbbell calf raises (toes pointed straight ahead.) 10 reps. fast, 10 reps slow. HR 60-70%

-Dumbbell calf raises (toes pointed out.) 10 reps. fast, 10 reps slow. HR 60-70%

-Dumbbell calf raises (toes pointed in.) 10 reps. fast, 10 reps slow. HR 60-70%

-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