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Eli Monday Workout
Bike 1 x 5 mins
Terminal Knee Extension Walks 3 x 5 yards es
Exercise Ball Walks 2 x 20 yards
Monday Abs
Bicycles 1 x 50 reps total
V-Ups 1 x 22 reps
Sky Crunch 1 x 22 reps
Oblique Sky Crunch 1 x 22 reps total
Opposite Elbow to Opposite Knee 1 x 22 reps total
Side Bridge with Hip Abduction 1 x 30 seconds es
Monday Foam Rolling
Gluteus Medius Foam Rolling 1 x 30 seconds es
Hip Flexor Foam Rolling 1 x 30 seconds es
IT Band Foam Rolling 1 x 30 seconds es
Quadriceps Foam Rolling 1 x 30 seconds es
Lat Foam Rolling 1 x 30 seconds es
Shoulder Rotator Warm-Up
Standing Bent-Arm Shoulder Rotators with ABD 1 x 15 reps es
Standing Shoulder PNFs with ABD 1 x 15 reps es
Standing Bent-Arm Shoulder Rotators with ADD 1 x 15 reps es
Standing Rhomboid Cable Pulls 1 x 15 reps
Quick Feet Exercises
Double Leg Tic-Tacs 2 x 30 seconds
Single-Leg Tic-Tacs 2 x 30 seconds es
Multidirectional Tic-Tacs 2 x 30 seconds
Multidirectional Step-Up Footwork 2 x 30 seconds
Rhomboid Pull-Ups 1 x 15 reps
Olympic Lifting Combo
Deadlift 1 x 5 reps
Barbell Power Pulls 1 x 5 reps
Hang Clean 1 x 5 reps
Hang Snatch 1 x 5 reps
Overhead Squat 1 x 5 reps
Snatch 1 x 5 reps
Multidirectional Lunge Combo
Back Lunge 1 x 1 reps es
Side Lunge 1 x 1 reps es
Forward Lunge 1 x 1 reps es
90 Degree Transverse Lunge 1 x 1 reps es
Split and Jerk 1 x 6 reps total
Stiff-Legged Deadlift 1 x 5 reps
Bent-Over Row 1 x 5 rep
Front Squat 3 x 8-6-8 reps
Pull-Up and Biceps Combo
Straight-Grip Pull-Ups 1 x 8 reps
Straight-Grip Biceps 1 x 12 reps
Straight-Grip Pull-Ups 1 x 8 reps
Straight-Grip Biceps 1 x 12 reps
Bent-Over Row Combo
Bent-Over Row 1 x 8 reps
Inverted Row 1 x 8 reps
Monday Hamstring and Spinal Extensor Combo
Nordic Hamstring Crunch 3 x 8-6-8 reps
Off-Bench Hyperextensions 1 x 12 reps
Off-Bench Oblique Hyperextensions 1 x 12 reps total
Off-Bench Obliques 1 x 12 reps es
Decompression Combo
Hanging Decompression on Pull-Up Bar 1 x 22 seconds
Supine Decompression on Exercise Ball 1 x 45 seconds
Lateral Decompression on Exercise Ball 1 x 30 seconds es
Prone Decompression on Exercise Ball 1 x 45 seconds
Stability Bridge 1 x 30 seconds
Monday Conditioning
100 yards in 16 seconds 1 x 4 reps
Rest 1 x 6 minutes
100 yards in 16 seconds 1 x 4 reps
Rest 1 x 9 minutes
100 yards in 16 seconds 1 x 4 reps
Bike 1 x 10 mins
Lower Body Foam Rolling
Gluteus Medius Foam Rolling 1 x 30 seconds es
Piriformis Foam Rolling 1 x 30 seconds es
Hip Flexor Foam Rolling 1 x 30 seconds es
Tensor Fasciae Latae Foam Rolling 1 x 30 seconds es
IT Band Foam Rolling 1 x 30 seconds es
Quadriceps Foam Rolling 1 x 30 seconds es
Static Stretches
Glute Stretch 1 x 30 seconds es
Hamstring Stretch 1 x 30 seconds es
Lateral Quad Stretch 1 x 30 seconds es
McKenzie Press 1 x 30 seconds
Cat Stretch 1 x 30 seconds
90 Degree Hip Flexor Stretch 1 x 30 seconds es
Piriformis Stretch 1 x 30 seconds es
Butterfly Stretch 1 x 30 seconds es
Straight-Leg Inner Thigh Stretch 1 x 30 seconds es
Straight-Leg Inner Thigh Stretch with Toe Touch 1 x 30 seconds es
Seated Spinal Twist Stretch 1 x 30 seconds es
Spiderman Stretch 1 x 30 seconds es
Quad Stretch on Table 1 x 30 seconds es
Kneeling Psoas Stretch 1 x 30 seconds es
IT Band Stretch 1 x 30 seconds es
Calf Stretch 1 x 30 seconds es
Standing Lateral Lat Stretch 1 x 30 seconds es