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you MRT Workout 1

Movements: Squat/Bend/Single Leg/Push

Equipment Needed: Mini Bands

WARM UP

-Jog in place: :30 seconds to 1:00 minute.

-Hop in Place (Heels never touch): 20 hops.

-Lateral Hops (Heels never touch): 20 hops.

-Front to Back Hops: 20 hops.

-Square hops: 10 squares each direction.

-Inch Worms: 10 reps.

-Mountain Climbers: 20 reps.

MOBILITY

-Right to Right/Left to Left: In a plank, take your right foot towards your right hand, then alternate left foot towards left hand. Try to get your toes as close to, or in front of your finger: 10 reps on each side.

-Right to Right Hold: In a plank, take your right foot towards your right hand and HOLD it. From there, concentrate on your left hip flexor, and slowly raise your hips up and down: 15 reps.

-Left to Left Hold: In a plank, take your left foot towards your left hand and HOLD it. From there, concentrate on your right hip flexor, and slowly raise your hips up and down: 15 reps.

MINI BAND EXERCISES

-Banded Squats: 10-30 reps.

-Banded Lateral Walks: 20 steps each way.

-Banded Fire Hydrants: 10-20 reps.

-Banded Hip Bridge: 10-20 reps.

-Banded One Leg RDL: 10-20 reps each side.

-Banded Wrist Out and In: 3 sets of 10 reps.

BODY WEIGHTED EXERCISES

-Supine 90 degree knee pushes: 3 set of 10 seconds.

-Push ups: 10-30reps.

-Crunches: 10-30 reps.

-Push Ups: 10-30 reps.

-Crunches: 10-30 reps.

STRETCHING

-Hamstring Stretch: 10-30 second hold.

-Glute knee hug: 10-30 second hold.

-Lower lumbar: 10-30 second hold.

-Shoulder Stretch: 10-30 second hold.

-Triceps Stretch: 10-30 second hold.

-Chest and neck Stretch: 10-30 second hold.

GREAT JOB