Saturday, May 25th, 2019
MRT LOWER BODY 6
Movements: Single Leg, Squat, Lunge, Core
Equipment Needed: Mini Band, Set of Dumbbells
WARM
-90/90 Stretch: Walk hands side to side 5 times each side, each leg. HR 50-60%
-Squat with a double jump: 10 reps. HR 80-90%
-Opposite Arm to Opposite Leg Hamstring Stretch: 10 reps. each side. HR 60-70%
-Small Lateral Jumps: 20 reps. HR 70-80%
-Large Lateral Jumps: 10 reps. HR 70-80%
-Jumping Jacks: 30 reps. HR 70-80%
-Small Front to Back Jumps: 20 reps. HR 80-90%
-Large Front Jumps to a step back: 10 reps. HR 70-80%
-Mountain Climbers: 40 reps. HR 80-90%
-In a plank Right to Right, Left to Left stretch: 10 reps. on each side. HR 60-70%
-Mountain Climbers: 40 reps. HR 80-90%
-In a plank Right to Right, Left to Left stretch HOLD as hip goes up and down: 10 reps. on each side. HR 60-70%
-Mountains Climbers: 40 reps. HR 80-90%
-Kneeling Side Stretch. HR 50-60%
-Single Leg Burpees: 5 reps. on each side. HR 75-85%
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%
-Single Leg Double Banded Kick Backs: 15reps on each leg. (bands around ankles). HR 55-65%
-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%
-Single Leg Double Banded Kick Backs: 15reps on each leg. (bands around ankles). HR 55-65%
RESISTANCE EXERCISES
-CORRECTIVE SQUATS: 10 reps. HR 60-70%
-CORRECTIVE LUNGES: 10 reps. on each leg. HR 60-70%
-Squats (1/2 way down hold for :05 seconds, all the way down hold :05 seconds, 1/2 way up hold for :05 seconds, all the way up, then straight back down to 1/2 way): 15 reps. HR 65-75%
-Alternating Lunge Jumps: 10 reps. each leg. HR 80-90%
-Single Leg Lunge Jump: 15 reps. each leg. HR 75-85%
-Side Lunge to Front Lunge: 15 reps. on each leg. HR 75-85%
-Double Leg Condensed Plank: :30 second hold. HR 60-70%
-Single Leg Condensed Plank(right leg)
:30 second hold. HR 60-70%
-Double Leg Condensed Plank: :30 second hold. HR 60-70%
-Single Leg Condensed Plank(left leg)
:30 second hold. HR 60-70%
-Single Leg RDL to a Jump (down on a 5 count, explode up to the same leg jump) 15 reps. each leg. HR 70-80%
-Single Leg Tie and Untie one shoe: 10 times on each shoe. HR 60-70%
-Single Leg Squat (Lower down on a 10 count up on a 1 count): 10 reps. HR 70-80%
-Jump Squats: 20 reps. HR 85-95%
-Squats: as many as you can get in 1:00. HR 80-90%
-Jump Squats: 20 reps. HR 85-95%
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