Eli Thursday Workout

1. Warm-Up

  1. Bike 5 mins
  2. Exercise Ball Walks 2 x 20 yards
  3. Shoulder Combo on Foam Roller 1 set
  4. Shoulder Rotator Warm-Up 1 set
  5. Quick Feet Exercises 1 set

2. Abs

  1. Bicycles 50 reps total
  2. Foam Roller Quadruplets 16 reps es
  3. Single-Leg Circles on Foam Roller 16 reps es
  4. Foam Roller Toe-Ups 22 reps total
  5. Side Crunch 22 reps es
  6. Standing Wood Chops 16 reps es

3. Lift

  1. Inclined Chest Press 15-12-8 reps
  2. Push-Up to High-Five 2 x 8 reps total
  3. Forward Lunges 2 x 20 yards
  4. Side Lunges 20 yards
  5. Step-Ups 2 x 5 reps es
  6. Alternating Step-Ups 12 reps total
  7. Fast-Twitch Alternating Step-Ups 16 reps total
  8. Single-Leg RDL 2 x 8 reps es
  9. Single-Leg Squat 2 x 5 reps es
  10. Double Leg Hamstring Curl 15 reps
  11. Single-Leg Hamstring Curl 2 x 5 reps es
  12. Single-Leg Hamstring Curl With Single-Leg Hip Thrust 5 reps es
  13. Roadrunners 30 seconds
  14. Neutral Grip Pull-Ups 12 reps
  15. Split-Lunge Biceps 6 reps es
  16. Neutral Grip Pull-Ups 12 reps
  17. Split-Lunge Biceps 6 reps es
  18. Split-Lunge Golf Chops on Balance Board 2 x 3 reps es
  19. Rhomboid Pull-Ups 15 reps
  20. Reverse Flyes 2 x 12 reps
  21. Hip Flexion with Resistance Band 22 reps total
  22. Supine Crossovers with Resistance Band 22 reps total
  23. Prone Hip Extension on EB with RB 22 reps total
  24. Prone Crossovers on EB with RB 22 reps total
  25. Supine Exercise Ball Rolls 22 reps total
  26. Supine Exercise Ball Claps 22 reps total
  27. Reverse Extensions 12 reps
  28. Bent-Leg Exercise Ball Rolls 12 reps total
  29. Ankle ABCs 1 rep es
  30. Ankle Flexion and Extension 16 reps es
  31. Ankle Rotation with Hip Adduction 16 reps es
  32. Ankle Rotation with Hip Abduction 16 reps es
  33. Stability Bridge 30 seconds

4. Cool-Down

  1. Bike 5 mins
  2. Lower Body Foam Rolling 1 set
  3. Static Stretches 1 set
  4. Shoulder Foam Rolling 1 set
  5. Shoulder Stretches 1 set