Sunday, March 3rd, 2019
MRT Workout 9
Movements: Squat/Single Leg/Bend/Pull/Core
Equipment Needed: Mini-Band, 1” Resistant Band, Set of Dumbbells or Kettlebell.
WARM UP
-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.
RESISTANCE/EXPLOSIVE EXERCISES
-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.
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) 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.
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