Eli Wednesday Workout

1. Warm-Up

  1. Bike 5 mins
  2. Exercise Ball Walks 2 x 20 yards
  3. Monday Foam Rolling 1 set
  4. Shoulder Rotator Warm-Up 1 set
  5. Quick Feet Exercises 1 set

2. Abs

  1. Bicycles 50 reps total
  2. Off-Bench Obliques 12 reps es
  3. Sit-Up to Overhead Press 22 reps
  4. Reverse Crunch to Sky Crunch 22 reps
  5. V-Twist 30 reps total
  6. Rhomboid Pull-Ups 15 reps

3. Olympic Lifting Combo

  1. Deadlift 5 reps
  2. Barbell Power Pulls 5 reps
  3. Hang Clean 5 reps
  4. Hang Snatch 5 reps
  5. Overhead Squat 5 reps
  6. Snatch 5 reps
  7. Multidirectional Lunge Combo 2 set
  8. Split and Jerk 6 reps total
  9. Stiff-Legged Deadlift 5 reps
  10. Bent-Over Row 5 rep

4. Lift

  1. Back Squat 4-4-8-6-8 reps
  2. Double Leg Hamstring Curl 15 reps
  3. Single-Leg Hamstring Curl 2 x 5 reps es
  4. Single-Leg Hamstring Curl With Single-Leg Hip Thrust 5 reps es
  5. Roadrunners 30 seconds
  6. Single-Leg Dumbbell Row in RDL Position 2 x 8 reps es
  7. Single-Leg Squat 2 x 5 reps es
  8. Single-Leg RDL to Cable Row 2 x 8 reps es
  9. Deadlift 2 x 5 reps
  10. Adductor Bridge on EB 22 seconds es
  11. Abductor Bridge on EB 22 seconds es
  12. Hip Adductor Cable Pulls 22 reps es
  13. Hip Abductor Cable Pulls 16 reps es
  14. Medial Hamstring Cable Pulls 16 reps es
  15. Terminal Knee Extensions 22 reps es
  16. Decompression Combo 1 set
  17. Stability Bridge 30 seconds

5. Cool-Down

  1. Bike 10 mins
  2. Lower Body Foam Rolling 1 set
  3. Static Stretches 1 set