Mobilize and Move! (5/3/2021)

The following is roughly an hour long workout that seeks to mobilize muscles from your ankles to your shoulders and everything in between. After about 45 minutes of mobility and stretching, the workout concludes with 10-15 minutes of full body strength work.

**If you have chronic health concerns, please consult with your doctor before trying any of the following, to make sure that exercise is right for you! **

Session #16 (5/3/2021)

Supine Mobility

A. 2 x 25 s. each

  • Deep Breathing (1x)
  • Hip Rotations (1x)
  • Knee to Chest w/ ankle rolls
  • Can Openers (L/R)
  • + Semi-Circles (L/R)
  • Glute Bridge + T-Spine Reach
  • Dead Bugs
  • Glute Bridge Walkout
  • Rock and Rollers

Quadruped Mobility

A.  2 x 25 s. each

  • Cat/Cows
  • Hip Circles
  • T-Spine Extensions
  • Hip Rolls

B. 2 x 25 s. Each 

  • Child’s Pose + Handwalk
  • Where’s My Shoes
  • Pigeons +T-Spine Ext.
  • ½ Kneeling Adductor Stretch
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 25 s. Each

  • Fire Hydrants (L/R)
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 3 s. holds
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug on Toe
  • Quad Pull + Reach
  • Toe Sweeps
  • Figure 4’s
  • Airplane + Reverse Lunge

B. 2 x 20 s. Each

  • Open the Gates
  • Punters
  • Close the Gates
  • Windmills
  • Body Weight Squats
  • Lateral Lunge + Lift Off
  • World’s Greatest Stretch + Neck Roll

Total Body Strength

A. 2 x 20 s. ON/ 10 s. OFF

  • Reverse Lunge + Knee Drive
  • Jumping Jacks
  • Reverse Lunge + Knee Drive
  • Run in Place

B. 2 x 20 s. ON/ 10 s. OFF

  • Reverse Crunches
  • Side Plank (L)
  • Side Plank (R )
  • Push-Up Position Tap Combo

+ Cool Down Stretch

A. 2 x 30 s. Each

  • Figure 4’s (L/R)
  • Butterfly Stretch
  • Supine Glute Stretch (L/R)

If this workout interests you, please e-mail: tylercotterell235@gmail.com for details on how to receive the recording or to get on the mailing list for future live workouts!

Yours in Fitness and Health,

TC

Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass. 

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