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Julia Wednesday Workout 3
combo 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
Static Wall Squat Hold with Hip Adduction 1 x 22 seconds
EB Wall Squats with Hip Adduction 2 x 8 reps
Supine Glute Bridge Raises with Hip Abduction 1 x 16 reps hlr
Supine Barbell Glute Raises with Tempo 1 x 5 reps
Supine Barbell Glute Raises 3 x 5 reps
Supine Single-Leg Extension on Exercise Ball 2 x 12 reps total
Supine EB Single-Leg Extension Hold 2 x 10 seconds es
Single-Leg RDL with Medicine Ball 2 x 5 reps es
Static SL RDL Hold 2 x 5 seconds es
Terminal Knee Extensions 1 x 22 reps es
SL RDL with EB Raise 1 x 2 reps es
Supine Hip Abduction with RB 1 x 16 reps
Kettlebell Deadlift 3 x 5 reps
Supine Playground Ball Rolls on Foam Roller 1 x 16 reps total
Supine ADD Playground Ball Squeezes with Pelvic Tilt 2 x 15 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