Appearance
Eli Tuesday Workout
Bike 1 x 5 mins
Exercise Ball Walks 2 x 20 yards
Tuesday Abs
Bicycles 1 x 50 reps total
Sit-Up to Overhead Press 1 x 16 reps total
Reverse Crunch 1 x 30 reps total
Crunch 1 x 30 reps total
V-Twist 1 x 22 reps total
Toe-Ups 1 x 16 reps total
Supine Crossovers 1 x 16 reps total
Side Crunch 1 x 22 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
Chest Press and Shoulder Combo
Chest Press 1 x 10 reps
Shoulder Multidirectionals with Resistance Band 1 x 30 seconds
Push-Up to Pop Up Catch on Exercise Ball 1 x 5 reps
Push-Up to Lower Extremity Crossover 1 x 8 reps total
Fast-Twitch Shoulder Rotators with Resistance Band 1 x 30 seconds
Leg Step-Up to Overhead Press 2 x 8 reps es
Split and Jerk 3 x 8-6-8 reps
Power Pulls 2 x 8 reps
Tuesday Triceps Combo
Overhead Triceps Extensions 1 x 12 reps
Sit-Up to Overhead Medicine Ball Throw 1 x 6 reps
Overhead Triceps Extensions 1 x 12 reps
Sit-Up to Overhead Medicine Ball Throw 1 x 6 reps
Dips 2 x 8 reps
Reverse Flyes 2 x 12 reps
Tuesday Oblique Combo
Standing Wood Chops 1 x 12 reps es
Standing Oblique Ball Throw 1 x 5 reps es
Stiff-Legged Deadlift 2 x 5 reps
Deltoids 2 x 10 reps
Shrugs 1 x 16 reps
Tuesday Prone Cool-Down
Supermans and Cobras 1 x 15 reps
McKenzie Press 1 x 22 seconds
Cat Stretch 1 x 22 seconds
Cats and Dogs 1 x 12 reps
Kneeling Quadruplets 1 x 12 reps total
Kneeling Opposite Elbow to Opposite Knee 1 x 6 reps es
Exercise Ball Roll-Out Combo 1 x 1 set
Stability Bridge 1 x 30 seconds
Agility Exercises
Forward Crossovers with Lunge 2 x 30 seconds
Backward Crossovers with Lunge 2 x 30 seconds
Sagittal In and Out Footwork (Single Side) 1 x 30 seconds es
Sagittal In and Out Footwork (Both Sides) 1 x 30 seconds es
Double Leg Long Jumps 2 x 30 seconds
Single-Leg Long Jumps 1 x 30 seconds es
Karaoke Footwork 1 x 30 seconds es
Frontal Plane Boxer Footwork 1 x 30 seconds es
Transverse Crossover Jumps (Increase Range Second Set) 2 x 30 seconds es
Transverse Crossover Jumps with 4-Count Multi Lunge 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