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Julia Thuturday 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
DL Squats on Bosu 3 x 8-6-8 reps hlr
Supine EB Glute Raises 1 x 22 reps
Terminal Knee Extensions 1 x 22 reps es
Hip Adductor Cable Pulls 1 x 22 reps es
Medial Hamstring Static Hold 1 x 22 reps es
EB Leg Extension and FR Combo
Supine SL Extension on EB 1 x 16 reps total
Forward-Back FR Walking 1 x 1 minute
Supine SL Extension on EB 1 x 16 reps total
Forward-Back FR Walking 1 x 1 minute
Supine Static SL Extension on EB 1 x 16 seconds es
Forward-Back FR Walking 1 x 1 minute
Supine Static SL Extension on EB 1 x 16 seconds es
Reverse Extensions from Table 1 x 12 reps
Prone Hip Abduction on EB with RB 1 x 22 reps
SL EB ADD Bridge 1 x 22 reps
DL Straight-Leg EB Hamstring Bridge 2 x 22 seconds
Supine Staggers 1 x 10 reps
Lateral Bent-Knee RB Hip ABD 2 x 22 reps
Prone RB Hip Extensions on EB 1 x 22 reps total
Supine Static Barbell Glute Bridge 1 x 15 seconds
Supine Barbell Glute Raises 3 x 8-6-8 reps
Forward-Back FR Walking 1 x 1 minute
Supine Static SL Extension on EB 2 x 8 seconds es
Multidirectional Toe-Touch Circuit 1 x 2 reps
Stability Bridge 1 x 22 seconds
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