Appearance
Julia Thursday 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
Shoulder Combo on Foam Roller
Shoulder Press-Up with Circle 1 x 12 reps
Shoulder Press-Up with Rotation 1 x 12 reps
Chicken Wings 1 x 12 reps
Open and Close at Stomach 1 x 12 reps
Shoulder Press-Up 1 x 12 reps
Shoulder Press-Up to Overhead Stretch 1 x 12 reps
90 Degree Elbow Circles 1 x 12 reps
Shoulder Snow Angels 1 x 12 reps
Robot Range of Motion Exercise 1 x 12 reps
Shoulder PNF on Foam Roller 1 x 12 reps es
Reverse Shoulder PNF on Foam Roller 1 x 12 reps es
Large Shoulder T-Circles 1 x 12 reps
Small Shoulder T-Circles 1 x 12 reps
Straight Elbow Circles 1 x 12 reps
Prayers to Overhead Stretch 1 x 12 reps
Prayers to Overhead Stretch to Snow Angel 1 x 12 reps
Shoulder Rotator Stretch with Foam Roller 1 x 22 seconds es
Shoulder Rotator Warm-Up
Standing Bent-Arm Shoulder Rotators with ABD 1 x 15 reps es
Standing Shoulder PNFs with ABD 1 x 15 reps es
Standing Bent-Arm Shoulder Rotators with ADD 1 x 15 reps es
Standing Rhomboid Cable Pulls 1 x 15 reps
Chest Press and Golf Chop Combo
Chest Press on EB 1 x 10 reps
Golf Chop on Balance Board 1 x 3 reps es
JFP Thursday Lunge and Step-Up Combo
Forward Lunges with MB Twist 2 x 8 es
Backward Walking with MB Twist 2 x 8 es
Side Lunges with Heel Raise 2 x 6 reps es
Step-Ups 2 x 5 es
90 Degree Step-Ups 1 x 5 es
Single-Leg RDL 1 x 5 es
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
Hanging TRX Cable Decompression 1 x 12 seconds
Standing DA Cable Machine Row 3 x 10 reps
Supine Rhomboid Pull-Up Combo
Supine Bent-Knee Rhomboid Pull-Up 1 x 5 reps hlr
Supine Knee-Supported Rhomboid Pull-Up 1 x 5 reps hlr
Supine Ankle-Supported Rhomboid Pull-Up 1 x 5 reps hlr
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
Seated Reverse-Grip Row 1 x 15 reps
Neutral-Grip DB Row on Bench 3 x 15 reps
Standing Rhomboid Cable Pull-Ups 3 x 10 reps
Seated Lat Pull-Downs 3 x 10 reps
Thursday Superman and Cobra Combo
Supermans and Cobras 1 x 12 reps
Prone Quadruplets 1 x 16 total
Prone Supermans 1 x 8 reps
McKenzie Press 1 x 22 s
Cats and Dogs 1 x 8 reps
JFP Thursday Hip RB Combo
Supine Toe-Ups with RB 1 x 16 reps total
Prone Hip Extensions on EB with RB 1 x 16 reps total
Prone Hip Abduction on EB with RB 1 x 12 reps
Reverse Extensions on Exercise Ball 1 x 8 reps
Bent-Leg Exercise Ball Twisters 1 x 8 reps total
Supine Ball Squeezes with Hip ADD on Foam Roller 1 x 22 reps total
Supine Playground Ball Rolls on Foam Roller 1 x 22 reps total
Stability Bridge 1 x 22 seconds
Stick Shoulder ROM Combo
Reverse Stick Raises 1 x 15 reps hlr
Reverse Stick Elbow ROM 1 x 15 reps hlr
Weighted Reverse Stick Raises 1 x 15 reps hlr
Straight-Grip Hanging 1 x 22 seconds
Kettlebell Pendulum Swings 1 x 22 seconds es
Shoulder Foam Rolling
Lat Tendon Foam Rolling 1 x 30 seconds es
Teres Minor Foam Rolling 1 x 30 seconds es
Active Lat Foam Rolling 1 x 30 seconds es
Rhomboid Foam Rolling 1 x 30 seconds es
Pec Tendon Foam Rolling 1 x 30 seconds es
Shoulder Stretches
Deltoid Stretch 1 x 30 seconds es
Pectoralis Stretch 1 x 30 seconds
Biceps and Pectoralis Stretch 1 x 30 seconds
Levator Scapulae Stretch 1 x 30 seconds es