Eli Saturday Workout

1. Warm-Up

  1. Bike 5 mins
  2. Exercise Ball Walks 2 x 20 yards

2. Abs

  1. Bicycles 50 reps total
  2. Reverse Crunch to Crunch 16 reps
  3. V-Twist 22 reps total
  4. Side Crunch 22 reps es

3. Lift

  1. Kneeling Wood Chops on EB 12 reps es
  2. Supine Plate Twist on EB 12 reps es
  3. Exercise Ball Twist 16 reps total
  4. Prone Exercise Ball Quadruplets 8 reps total
  5. Push-Up to Quadruplet 1 rep es
  6. Prone Leg Swing to Toe Touch 1 rep es
  7. Spiderman Stretch 1 rep es
  8. High Jump to Pull-Up 1 rep
  9. Static Supine Glute Bridge 16 seconds
  10. Supine Glute Bridge Raises 22 reps
  11. Supine Glute Bridge Raises with MB 8-6-8 reps
  12. Kneeling on Exercise Ball 22 seconds
  13. Supine Single-Leg Extension on Exercise Ball 2 x 10 reps total
  14. Kneeling on Exercise Ball 22 seconds
  15. Seated Adductor Stretch on EB 12 seconds es
  16. Single-Leg Kettlebell Upright 2 x 8 reps es
  17. Forward Resistance Band Walking 22 reps total
  18. Backward Resistance Band Walking 22 reps total
  19. Hip Adductor Cable Pulls 22 reps es
  20. Hip Abductor Cable Pulls 16 reps es
  21. Medial Hamstring Cable Pulls 16 reps es
  22. Terminal Knee Extensions 1 set
  23. Resistance Band Walking 2 x 20 yards es
  24. Bent-Leg Hang and Twist 12 reps total
  25. Hanging Toe Crossovers 16 reps total
  26. Hanging Toe-Ups 16 reps total
  27. Windshield Wipers 12 reps total
  28. Balance Board Rolls 30 seconds
  29. Balance Board Skater Lunges 8 reps es
  30. Balance Board Sumo Squats 8 reps
  31. Lateral T-Steps 16 reps total
  32. Stability Bridge 30 seconds

4. Cool-Down

  1. Bike 10 mins
  2. Static Stretches 1 set