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Julia Wednesday Workout 1
Bike 1 x 3 minutes
Rowing 1 x 3 minutes
JFP Dynamic Footwork Combo
High Knee Footwork 1 x 20 yards
Hip Abduction 2 x 20 yards
Butt Kicks 1 x 20 yards
Dynamic Hamstring Stretch 1 x 20 yards
Forward Crossovers with Lunge 1 x 20 yards
Backwards Crossovers 1 x 20 yards
Karaoke Footwork 2 x 20 yards
Single-Leg Knee Grab to RDL 1 x 20 yards
JFP Wednesday Abs
Bicycles 1 x 22 reps total
Oblique Crunch 1 x 10 reps es
Sit-Up to Overhead Press 1 x 10 reps
Reverse Crunch to Sky Crunch 1 x 10 reps
Lateral Bridge with Hip Abduction 1 x 12 seconds es
Monday Foam Rolling
Gluteus Medius Foam Rolling 1 x 30 seconds es
Hip Flexor Foam Rolling 1 x 30 seconds es
IT Band Foam Rolling 1 x 30 seconds es
Quadriceps Foam Rolling 1 x 30 seconds es
Lat Foam Rolling 1 x 30 seconds es
Single Arm Kettlebell Snatch 2 x 5 reps es
Double Leg Sit and Stand 3 x 8-6-8 reps
JFP Exercise Ball Hamstring Combo
Straight-Leg Hamstring Bridge 1 x 22 seconds
Double Leg Hamstring Curl 1 x 8 reps
Straight-Leg Hamstring Bridge Toe Ups 2 x 6 reps es
Bent-Leg Exercise Ball Twisters 1 x 8 reps total
Bent-Leg Hamstring Bridge Toe Ups 1 x 10 reps total
Bent-Leg Exercise Ball Twisters 1 x 8 reps total
Single-Leg Hamstring Curls 2 x 3 reps es
Single-Leg RDL to Cable Row 2 x 5 reps es
Single-Leg Sit and Stand 2 x 5 reps es
Single-Leg RDL with Medicine Ball 2 x 5 reps es
Calves Combo
DL Calf Raises 1 x 12 reps
Single-Leg Alternating Calf Raises to Balance 1 x 16 reps total
Single-Leg Static Calf Raise on Bosu 2 x 10 seconds es
Supine Hip Abduction with RB 1 x 16 reps
Supine Playground Ball Rolls on Foam Roller 1 x 16 reps total
Supine ADD Playground Ball Squeezes with Pelvic Tilt 1 x 16 reps
Static Foam Roller Balancing 1 x 22 seconds
Stability Bridge 1 x 22 seconds
Hip Foam Rolling
Gluteus Medius Foam Rolling 1 x 30 seconds es
Piriformis Foam Rolling 1 x 30 seconds es
Hip Flexor Foam Rolling 1 x 30 seconds es
Static Stretches
Glute Stretch 1 x 30 seconds es
Hamstring Stretch 1 x 30 seconds es
Lateral Quad Stretch 1 x 30 seconds es
McKenzie Press 1 x 30 seconds
Cat Stretch 1 x 30 seconds
90 Degree Hip Flexor Stretch 1 x 30 seconds es
Piriformis Stretch 1 x 30 seconds es
Butterfly Stretch 1 x 30 seconds es
Straight-Leg Inner Thigh Stretch 1 x 30 seconds es
Straight-Leg Inner Thigh Stretch with Toe Touch 1 x 30 seconds es
Seated Spinal Twist Stretch 1 x 30 seconds es
Spiderman Stretch 1 x 30 seconds es
Quad Stretch on Table 1 x 30 seconds es
Kneeling Psoas Stretch 1 x 30 seconds es
IT Band Stretch 1 x 30 seconds es
Calf Stretch 1 x 30 seconds es
Standing Lateral Lat Stretch 1 x 30 seconds es