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Eli Thursday Workout
Bike 1 x 5 mins
Exercise Ball Walks 2 x 20 yards
Thursday Abs
Bicycles 1 x 50 reps total
Foam Roller Quadruplet Combo 1 x 1 set
Side Crunch 1 x 22 reps es
Standing Wood Chops 1 x 16 reps es
Shoulder Combo on Foam Roller
Shoulder Press-Up with Circle 1 x 12 reps
Shoulder Press-Up with Rotation 1 x 12 reps
Chicken Wings 1 x 12 reps
Open and Close at Stomach 1 x 12 reps
Shoulder Press-Up 1 x 12 reps
Shoulder Press-Up to Overhead Stretch 1 x 12 reps
90 Degree Elbow Circles 1 x 12 reps
Shoulder Snow Angels 1 x 12 reps
Robot Range of Motion Exercise 1 x 12 reps
Shoulder PNF on Foam Roller 1 x 12 reps es
Reverse Shoulder PNF on Foam Roller 1 x 12 reps es
Large Shoulder T-Circles 1 x 12 reps
Small Shoulder T-Circles 1 x 12 reps
Straight Elbow Circles 1 x 12 reps
Prayers to Overhead Stretch 1 x 12 reps
Prayers to Overhead Stretch to Snow Angel 1 x 12 reps
Shoulder Rotator Stretch with Foam Roller 1 x 22 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
Inclined Chest Press 3 x 15-12-8 reps
Push-Up to High-Five 2 x 8 reps total
Thursday Lunge and Step-Up Combo
Forward Lunges 2 x 20 yards
Side Lunges 1 x 20 yards
Step-Ups 2 x 5 reps es
Alternating Step-Ups 1 x 12 reps total
Fast-Twitch Alternating Step-Ups 1 x 16 reps total
Single-Leg RDL 2 x 8 reps es
Single-Leg Squat 2 x 5 reps es
Exercise Ball Hamstring Combo
Double Leg Hamstring Curl 1 x 15 reps
Single-Leg Hamstring Curl 2 x 5 reps es
Single-Leg Hamstring Curl With Single-Leg Hip Thrust 1 x 5 reps es
Roadrunners 1 x 30 seconds
Thursday Pull-Up and Biceps Combo
Neutral Grip Pull-Ups 1 x 12 reps
Split-Lunge Biceps 1 x 6 reps es
Neutral Grip Pull-Ups 1 x 12 reps
Split-Lunge Biceps 1 x 6 reps es
Split-Lunge Golf Chops on Balance Board 2 x 3 reps es
Rhomboid Pull-Ups 1 x 15 reps
Reverse Flyes 2 x 12 reps
Thursday Resistance Band Hip Combo
Hip Flexion with Resistance Band 1 x 22 reps total
Supine Crossovers with Resistance Band 1 x 22 reps total
Prone Hip Extension on EB with RB 1 x 22 reps total
Prone Crossovers on EB with RB 1 x 22 reps total
Supine Exercise Ball Rolls 1 x 22 reps total
Supine Exercise Ball Claps 1 x 22 reps total
Reverse Extensions 1 x 12 reps
Bent-Leg Exercise Ball Rolls 1 x 12 reps total
Ankle Resistance Band Combo
Ankle ABCs 1 x 1 rep es
Ankle Flexion and Extension 1 x 16 reps es
Ankle Rotation with Hip Adduction 1 x 16 reps es
Ankle Rotation with Hip Abduction 1 x 16 reps es
Stability Bridge 1 x 30 seconds
Bike 1 x 5 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
Shoulder Foam Rolling
Lat Tendon Foam Rolling 1 x 30 seconds es
Teres Minor Foam Rolling 1 x 30 seconds es
Active Lat Foam Rolling 1 x 30 seconds es
Rhomboid Foam Rolling 1 x 30 seconds es
Pec Tendon Foam Rolling 1 x 30 seconds es
Shoulder Stretches
Deltoid Stretch 1 x 30 seconds es
Pectoralis Stretch 1 x 30 seconds
Biceps and Pectoralis Stretch 1 x 30 seconds
Levator Scapulae Stretch 1 x 30 seconds es