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MRT LOWER BODY 5
Movements: Single Leg, Squat, Lunge, Core
Equipment Needed: Mini Band, Set of Dumbbells, Small Hand Towel
WARM
-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%
LOWER BODY BAND EXERCISES
 
-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%
RESISTANCE EXERCISES
 
-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%
 
 
STRETCHING
-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