MRT LOWER BODY 8

Movements: Single Leg, Squat, Lunge

Equipment Needed: Mini Band, Set of Dumbbells, Foam Roller/Broom Stick

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

-Small Lateral Jumps: 20 reps. HR 75-85%

-Large Lateral Jumps: 20 reps.HR 80-90%

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

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

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

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

-Kneeling Side Stretch. HR 50-60%

-Side Shuffle Touch: 5-10 each side. HR 70-80%

-Jumping Jacks: 50 reps. HR 80-90%

-Body Squats as fast as you can: 50 reps. HR 75-85%

-Banded Ankle Lateral steps(3 one way, 3 the other way) 10 reps. each side. HR 55-65%

-Single Leg Banded Ankle 45 degree kick backs: 15 reps. each side (band around ankles standing only on one leg). HR 55-65%

-Single Leg Banded Ankle Circles: 15 Circles One Direction /15 Circles the other direction for each leg. HR 55-65%

-Fire Hydrants: 15 reps on each leg. (band around knees). HR 55-65%

-Fire Hydrant Circles(forward and backward): 15reps on each leg each way. (band around knees). HR 55-65%

-Banded Ankles Hands Overhead Quick Feet: 30 seconds. 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%

-Single Leg Squat (Lower down on a 10 count up on a 1 count): 10 reps. HR 70-80%

-Squats: as many as you can get in 1:00. HR 80-90%

-Rest for 1:00 HR 50-60%

-Squats: as many as you can get in 1:00. HR 80-90%

-Single Leg Squat (Lower down on a 10 count up on a 1 count): 10 reps. 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%

-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 front leg, dumbbells optional.) 20 rounds HR 70-80%

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

-Hamstring Stretch: 10-30 second hold.

-Glute knee hug: 10-30 second hold.

-Quad Stretch: 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