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JULIA RICHEY CUSTOM WORKOUT

Hey there Julia!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress.  Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results!  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FULL BODY FLEXIBILITY WORKOUT

Description:  Follow along with this video for a full-body flexibility training

Goal:  1 round of each move, 10 second holds per move

WORKOUT 1

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

V-STAND MOBILITY LEG LIFTS

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

GOAL: 2 rounds of 8 lifts each leg.

PRE BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 2 rounds of 5 reps each direction.

PLANK WITH HIP ROTATION

Description: Start on elbows in plank. Squeeze your core and booty as you rotate your hips over left and right to target your obliques. One rep = rotation left AND right 🙂

 Goal: touch the front/side of your hip to the ground to target your oblique 

Goal: 2 rounds of 10 reps each direction

PLANCHE HIP LIFTS

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders with knees between your hands. You will then engage your core as you lean forward to place weight through your hands to lift your knees to your chest and hips up.

Goal: 2 rounds of 15 reps.

FROG LEG CRUNCHES

Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down.

Goal: 2 rounds of 5 reps. 

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 2 rounds of 5 reps per leg

V STAND

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal: 2 Rounds of 5 reps WITH 10 SECOND HOLDS

SPIDER LEGS

Description: Go into a deep squat with your knees apart. Bring one leg out and use your arm to drop your shoulder inward while you push your knee out. Hold for 5 seconds then come back into standing. Switch and do the other leg.

Goal: 2 rounds of 5 reps each leg. 

PIKE TO PLANK

Description: This move begins in the pike position. Without moving your feet you will lower into a plank having to shift your body weight forward over your elbows. Use your core to then pull yourself back up into a pike.

Goal: 2 rounds of 8 reps. 

TABLE HOLD TO VALDEZ CORE WORK

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to rotate your body towards the lifted leg side 

Goal: 3 rounds of 10 reps each side

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

CROSS BODY REACHES

Description: Start laying on the floor. Engage your core to hold your legs off the ground. Lift 1 leg up as you reach for it with the opposite hand. DO NOT LIFT THE ARM YOUR ARE NOT REACHING WITH.

Goal: 3 rounds of 10 reps per side

DAY 2

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 5 rolls slow and controlled

NEEDLE KICKS

Description: Follow the video. Be sure that you keep your hips in alignment with your surface (no rotation either way). Go slow and control the movement. Squeeze your booty to produce the “kick” – not momentum.

Goal: 2 rounds of 10 kicks each leg

BENT KNEE TO STRAIGHT KNEE V-STAND

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 3 rounds of 8 reps each leg.

HANGING HOLLOWBODY TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

Goal: 2 rounds of 5 reps each direction.

N - SIT SWITCH

Description: Begin on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 2 rounds of 10 switches (10 second holds)

BRIDGE TWIST ON WALL

Description: Begin by practicing this movement on the wall to understand the hand placement. You will externally rotate the hand in the direction you are going TOWARDS.

Goal: 2 rounds of 5 reps each direction

STEP TO STALDER AND PLANK

Description: Begin in a plank on your hands. Step your feet one at a time until the are next to your hands as the video shows. Lower your booty into a deep squat. Step your legs back into a plank.

Goal: 2 rounds of 8 reps 

Where we're going:

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.

Goal: 2 rounds of 8 reps

PISTOL SINGLE LEG SQUATS MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards 1 side then the other without lifting your hips between sides.

Goal: 2 rounds of 10 reps per leg

BRIDGES FOR SHOULDERS

Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.

Goal: 2 rounds of 3 reps with 15 sec holds

FOAM ROLLER SINGLE LEG HIP BRIDGE

Description: Put your foot on a round foam roller with your other leg straight in the air. Perform hip bridges using your glutes for power.

Goal: 2 rounds of 10 reps each leg. 

SPLIT PULSES

Description: Start by leaning forward and allowing your hands to reach the floor with your knees bent. Then slide your legs out to the side straightening your knees as you slide them outwards. Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms.

Goal: 2 rounds of 15 pulses

BUTTERFLY STRETCH

Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor. 

Goals: 15 second holds x 10 reps

Extra Notes: If you feel a deep pinch in your hip or lower back/pelvis, please let Bethany know.