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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

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!

FOREARM CARTWHEEL

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position. **You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without. 

BRIDGE TWISTS

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.

HANDSTAND WALL WALK UP

Description: This move starts in a tall plank position with your feet close to the wall. As you walk your hands backwards towards the wall, walk your feet up the wall. Use your core to keep your lower back from arching. 

GLUTE ONLY SUPERMAN

Description: Lay on your stomach with the yoga ball between your feet. Squeeze the ball as you bend your knees then squeeze your glutes to lift your thighs off the floor.

CRAB

Description: Place your elbow between your belly button and front hip bone. Weight shift your body weight forward mainly onto your arms then attempt to lift both legs out straight.

Goal: 5 rounds of 5 attempts each arm

PIKE FLIPS

Description: Begin in a pike. Attempt to keep your body in this position while doing a 360 degree turn.

Goal: 3 rounds of 30 seconds each direction

SINGLE LEG BRIDGE KICKS

Description: Start lying on your back then push up to a bridge position. Shift your weight towards your hands allowing your shoulders to open. Then lift and hold one leg out straight, then raise and lower as the video shows.

Goal: 3 rounds of 15 second bridges

FLARE AROUND THE WORLD HOLDS

Description: 5 second holds per position.

Goal: 3 rounds of 1 rep each direction

SWEEPS 2 HANDS - BACKWARDS

Description: This is a great coordination move. Begin with your hands on the floor in front of you. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body. 

Goal: 30 seconds practice each direction, 3 times.

SWIPE - SINGLE

Description: Follow the video to perform a swipe. Begin slowly to learn the motor coordination.

Goal: 3 rounds of 1 min practice each direction.

SPINDLE - SINGLE

Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.

Goal: 3 rounds of 1 min practice each direction.

CRUNCH CIRCLES

Description: Use your core to hold the compression of your knees up to your chest. Then lift your body onto your hands and walk your hands in a circle. The goal is to keep your legs from touching the ground for the full 360 degree turn.

Goal: 3 attempts each direction.

TABLE WALK L SLIDE

Description: this move begins in a reverse plank with your legs straight. Keep your legs straight. Maintain a tight core as you use your arms to propel your body forward.

Goal: 30 seconds, 3 times. 

FOUNDATION KATA

Go very slow, these will be hard if done correctly. No more than 2-3 attempts each workout.

FREERUN LEVEL 1 KATA

Go very slow, these will be hard if done correctly. No more than 2-3 attempts each workout.

NINJA STRENGTH LEVEL 1 KATA

HANDSTAND LEVEL 1 KATA