Appearance
Eli Wednesday Workout
Bike 1 x 5 mins
Exercise Ball Walks 2 x 20 yards
Wednesday Abs
Bicycles 1 x 50 reps total
Off-Bench Obliques 1 x 12 reps es
Sit-Up to Overhead Press 1 x 22 reps
Reverse Crunch to Sky Crunch 1 x 22 reps
V-Twist 1 x 30 reps total
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
Wednesday Squat and Box Jump Combo
Back Squat 1 x 4 reps
Box Jump 1 x 2 reps
Back Squat 1 x 4 reps
Box Jump 1 x 2 reps
Back Squat 1 x 8 reps
Box Jump 1 x 4 reps
Back Squat 1 x 6 reps
Single-Leg Box Jump 1 x 2 reps es
Back Squat 1 x 8 reps
Single-Leg Box Jump 1 x 2 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
Single-Leg Dumbbell Row in RDL Position 2 x 8 reps es
Single-Leg Squat 2 x 5 reps es
Single-Leg RDL to Cable Row 2 x 8 reps es
Deadlift 2 x 5 reps
Adductor Bridge on EB 1 x 22 seconds es
Abductor Bridge on EB 1 x 22 seconds es
Hip Combo with Elastic Cable
Hip Adductor Cable Pulls 1 x 22 reps es
Hip Abductor Cable Pulls 1 x 16 reps es
Medial Hamstring Cable Pulls 1 x 16 reps es
Terminal Knee Extension Combo
Terminal Knee Extensions 1 x 22 reps es
Reverse Step-Up to Terminal Knee Extension 1 x 16 reps es
Terminal Knee Extension Squat 1 x 8 reps
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
Wednesday Conditioning
660 yard run 1 x 1 rep
Rest 1 x 6 minutes
660 yard run 1 x 1 rep
Rest 1 x 9 minutes
660 yard run 1 x 1 rep
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