Eli Thursday Workout Summer 2019

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

3. Lift

  1. Standing Wood Chops 16 reps es
  2. TRX Cable Push-Ups with EB 3 x 10 reps
  3. Side Lunges 2 x 20 yards es
  4. Dynamic Frontal Bounding 2 x 20 yards es
  5. Single RDL to Overhead Press on Bosu 2 x 8 reps es
  6. Single-Leg Squat on Bosu 2 x 5 reps es
  7. Bent-Leg Hang and Twist 12 reps total
  8. Hanging Toe Crossovers 16 reps total
  9. Hanging Toe-Ups 16 reps total
  10. Windshield Wipers 12 reps total
  11. Roadrunners 2 x 30 seconds
  12. ADD Side Bridge 30 seconds
  13. Hurdle Bounding Footwork (see video) 4 reps
  14. Hurdle Crossover and Bounding Footwork (see video) 4 reps

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