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Julia Shursday Workout 3
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 Thursday Abs
Bicycles 1 x 22 reps total
Foam Roller Quadruplets 1 x 16 reps es
Single-Leg Circles on Foam Roller 1 x 16 reps es
Foam Roller Toe-Ups 1 x 22 reps total
Side Crunch 1 x 22 reps es
Standing Wood Chops 1 x 16 reps es
Trampoline Warm-Up Combo
DL Trampoline Bounces 1 x 30 seconds
Alternating SL Trampoline Bounces 1 x 30 seconds
DL Trampoline Bounces 1 x 30 seconds
Alternating SL Trampoline Bounces 1 x 30 seconds
SL Bosu Balance on Toe 1 x 22 seconds es
Knee Grap Walk 1 x 20 yards
Walking Lunge to RDL 1 x 20 yards
Walking Lunge to MB RDL 1 x 20 yards
DL Squats on Bosu 3 x 10 reps hlr
Multidirectional Cone Touch Combo
Forward Lunge to Toe Touch 1 x 2 reps total
Side Lunge to Toe Touch 1 x 2 reps total
Back Lunge to Toe Touch 1 x 2 reps total
Transverse Lunge to Toe Touch 1 x 2 reps total
Multidirectional Toe-Touch Circuit 2 x 2 reps total
Terminal Knee Extensions 2 x 22 reps es
Thursday Resistance Band Hip Combo
Hip Flexion with Resistance Band 1 x 22 reps total
Supine Crossovers with Resistance Band 1 x 22 reps total
Prone Hip Extension on EB with RB 1 x 22 reps total
Prone Crossovers on EB with RB 1 x 22 reps total
Supine Exercise Ball Rolls 1 x 22 reps total
Supine Exercise Ball Claps 1 x 22 reps total
Stability Bridge 1 x 22 seconds
Lower Body 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
Tensor Fasciae Latae Foam Rolling 1 x 30 seconds es
IT Band Foam Rolling 1 x 30 seconds es
Quadriceps Foam Rolling 1 x 30 seconds es