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Julia Monday Workout 2
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 Monday Abs
Bicycles 1 x 22 reps total
V-Ups 3 x 3 reps
Sky Crunch 1 x 8 reps
Side Crunch 1 x 12 reps es
Lateral Bridge with Hip Abduction 1 x 16 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
Medicine Ball Bounce Combo
Forward Medicine Ball Bounces 1 x 8 reps
Oblique Medicine Ball Bounces 1 x 8 reps es
Power Pulls 2 x 6 reps
JFP TRX Cable Pull Combo
Neutral TRX Cable Pull-Ups 1 x 6 reps
TRX Cable Pull-Up to Robot 1 x 6 reps
TRX Cable Reverse Flyes 1 x 6 reps
Front Squats 3 x 8-6-8 reps hlr
JFP Lat Pull-Down and Biceps Combo
Straight-Grip Hanging 1 x 22 seconds
Straight-Grip Lat Pull-Downs 3 x 8-6-4 reps
Bar Biceps on Bosu 2 x 5 reps es
Neutral-Grip Lat Pull-Downs 3 x 8-6-4 reps
Neutral-Grip Biceps on Bosu 2 x 5 reps es
Inverted-Grip Lat Pull-Downs 2 x 8-6 reps
Inverted-Grip Hanging 1 x 22 seconds
Cable Machine Row 3 x 10 reps
Cable Machine Inverted Row 3 x 10 reps
Reverse Flye Combo
Reverse Flyes 1 x 10 reps
Reverse Flyes with Switched Grip 1 x 10 reps
Pendulum Swings 1 x 22 seconds es
Rotator Cuff Stretch 1 x 12 seconds
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
Reverse Extensions on Exercise Ball 1 x 8 reps
Bosu Oblique Crunch 1 x 10 reps es
Hyperextensions on Exercise Ball 1 x 8 reps
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
Straight-Grip Hanging 1 x 22 seconds