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 #17 (5/10/2021)
Supine Mobility- 2 x 20 s. Each
- Deep Breathing (1x)
- Knee to Chest w/ ankle rolls
- Can Openers (L/R)
- Semi-Circles (L/R)
- G. Bridge Marches
- Dead Bugs
- Rock and Rollers
Quadruped Mobility
A. 2 x 20 s. each
- Hip Circles
- Hip Rolls
- Tall/Low Hockey Stretch
- Fire Hydrants
B. 2 x 20 s. Each
- Cat/Cows
- T-Spine Extensions
- Deep Childs Pose w/ Handwalk
- “Where’s My Shoes”
- ½ Kneeling Arm Circles (L/R)
C. 2 x 20 s. Each
- Pigeons + T-Spine Extension (L/R)
- ½ Kneeling Adductor Stretch (L/R)
- PUP Spiders (L)
- Bird Dogs (L/R)- 2 s. holds
- PUP Spiders (R )
- Downward Dog
Standing Mobility
A. 2 x 20 s. each
- Knee Hug
- Toe Sweeps
- Quad Pull + Opp. Arm Reach
- Figure 4’s
- Toes In/ Toes Out
B. 2 x 20 s. Each
- Open the Gates
- Punters
- Close the Gates
- Body Weight Squats
- Windmills
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 2 x 30 s. ON/ 15 s. OFF
- Swing Lunge (L)
- Jumping Jacks/Seal Jacks/Run in Place (6 s. each)
- Swing Lunge (R )
- Bear Crawl
B. 3 x 20 s. (NO REST BETWEEN EXERCISES!)
→ 20-30s s. Rest between sets
- RKC Plank
- Toe Touches
- Reverse Crunches
- Cool Down Stretch
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.
Cotterell Training Systems 