MRT Workout 7
Movements: Squat/Bend/Push/Pull/Core
Equipment Needed: 1/2” Resistant Band, 1” Resistant Band, Set of Dumbbells or Kettlebell.
WARM UP
-A) Banded Lateral Walk: 20 reps.
-B) A skip and B skips: 20 reps.
-C) Alt Rev. Lunges: 20 reps each side.
-D) Butt Kicks: 20 reps each leg.
-E) Alt Toe Kicks: 20 reps each side.
-F) Ice Skaters: 20 reps each side.
-G) High Knees: 20 reps each leg.
-H) Static Sprints (hold Sprint for :30 sec)
RESISTANCE/EXPLOSIVE EXERCISES
-Do all exercises 4-5 sets for 10 reps per exercise.
-A) Lateral Bounding: (Jump laterally and land on one leg 5 each Leg)
-B) Double KB Thruster: 10 reps.
REST 1-2 minutes.
-Do all exercises 4-5 sets for 10 reps per exercise.
-A) KB Swings: 10 reps.
-B) Explosive Squat Jump: 10 reps.
METABOLIC CONDITIONING
-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?
-A) Push Up to Leg Kick
-B) Speed Jacks
-C) Double Dumbbell Bent Over Row
-D) Bicycle Crunches
-E) Ass to Grass Squat
-F) Russian Twist.
STRETCHING
-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