Thursday's Workout

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

  6. Standing Wood Chops 16 reps es

3. Chest

  1. Inclined Chest Press 15-12-8 reps

  2. Push-Up to High-Five 2 x 8 reps total

4. Lower Body

  1. Forward Lunges 2 x 20 yards

  2. Side Lunges 20 yards

  3. Step-Ups 2 x 5 reps es

  4. Alternating Step-Ups 12 reps total

  5. Fast-Twitch Alternating Step-Ups 16 reps total

  6. Single-Leg RDL 2 x 8 reps es

  7. Single-Leg Squat 2 x 5 reps es

  8. Double Leg Hamstring Curl 15 reps

  9. Single-Leg Hamstring Curl 2 x 5 reps es

  10. Single-Leg Hamstring Curl With Single-Leg Hip Thrust 5 reps es

  11. Roadrunners 30 seconds

5. Pull-Ups, Biceps, Shoulders

  1. Neutral Grip Pull-Ups 12 reps

  2. Split-Lunge Biceps 6 reps es

  3. Neutral Grip Pull-Ups 12 reps

  4. Split-Lunge Biceps 6 reps es

  5. Split-Lunge Golf Chops on Balance Board 2 x 3 reps es

  6. Rhomboid Pull-Ups 15 reps

  7. Reverse Flyes 2 x 12 reps

6. Resistance Band Hip Exercises

  1. Supine Toe-Ups with Resistance Band 22 reps total

  2. Supine Crossovers with Resistance Band 22 reps total

  3. Prone Hip Extension on EB with RB 22 reps total

  4. Prone Crossovers on EB with RB 22 reps total

  5. Supine Exercise Ball Rolls 22 reps total

  6. Supine Exercise Ball Claps 22 reps total

  7. Reverse Extensions 12 reps

  8. Bent-Leg Exercise Ball Rolls 12 reps total

7. Ankles

  1. Ankle ABCs 1 rep es

  2. Ankle Flexion and Extension 16 reps es

  3. Ankle Rotation with Hip Adduction 16 reps es

  4. Ankle Rotation with Hip Abduction 16 reps es

8. Cool-Down

  1. Stability Bridge 30 seconds

  2. Bike 5 mins

  3. Lower Body Foam Rolling 1 set

  4. Static Stretches 1 set

  5. Shoulder Foam Rolling 1 set

  6. Shoulder Stretches 1 set