Movements: Squat/Single Leg/Bend/Pull/Core

Equipment Needed: Mini-Band, 1” Resistant Band, Set of Dumbbells or Kettlebell.

-Jog in place: :30

-Forward Folds: 15 reps.

-Seal Jacks: 30 reps.

-Squatted Butterfly Stretch: 10 reps.

-Mountain Climbers: 50 reps.

-Squat Resisted Knees Side to Side: 20 reps. each side

-Squat Resisted Knee circles: clockwise 20 reps. counterclockwise 20 reps. (Push hard on your knees!)

-Seal Jacks: 30 reps.

-Lateral Hops: 30 reps.

-Front to Back hops: 30 reps.

-Square hops: 15 reps. each direction.

-Squat corrective exercise. Work on getting 10 perfect squats.

-Banded Wrist-Kneel to Stand Squats with a Jump: 10 reps. on the right, 10 reps. on the left.

-Banded ankle jumping jacks: 50 reps.

-Banded ankles quick feet: :30 seconds.

-Banded Wrist-Kneel to Stand Squats with a Jump: 10 reps. on the right, 10 reps. on the left.

-Banded ankle jumping jacks: 50 reps.

-Banded ankles quick feet: :30 seconds.

REST 1-2 minutes.

-Do all exercises 4-5 sets for 10 reps per exercise.

-KB Or Dumbbell RDL Rows: 10 reps. on each side. (opposite arm/opposite leg)

-1” Band, KB Or Dumbbell Single Leg bent over a side to side swings: 10 reps. on each leg.

-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) Dumbbell Punches (Fast).

-B) Dumbbell Lateral Raise Jumping Jacks.

-C) Dumbbell Jack Press.

-D) Dumbbell Speed Bag Forward and Backward.

-E) Jump Squats.

-F) X Ab crunch.

-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