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 #18 (5/17/2021)
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 + Thoracic Spine Reach
- Dead Bugs
- Rock and Rollers
Quadruped Mobility
A. 2 x 20 s. each
- Cat/Cows
- Hip Rolls
- T-Spine Extensions
- Hip Circles (L/R)
B. 2 x 20 s. Each
- Tall/Low Hockey Stretch
- “Where’s My Shoes”
- Pigeons + T-Spine Extensions (L/R)
- ½ Kneeling Adductor Stretch
- ½ Kneeling Arm Circles
C. 2 x 20 s. Each
- Fire Hydrants (L/R)
- Push-Up Position Spiders (L)
- Bird Dogs (L/R)- 2 s. holds
- Push-Up Position Spiders (R )
Standing Mobility
A. 2 x 20 s. each
- Knee Hug on Toe
- Quad Pull + Opp. Arm Reach
- Toe Sweeps
- Figure 4’s
- Airplanes (L/R)
B. 2 x 20 s. Each
- Windmills
- Open the Gates
- Punters
- Close the Gates
- BW Squats
- Lateral Lunge + Lift Off
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 3 x 20 s. ON/ 10 s. OFF
- Iso Lunge Hold + Reverse Lunge (L)
- Run in Place (10/10)
- Iso Lunge Hold + Reverse Lunge (R )
- Lateral Bear Crawl
B. 3 x 20 s. (NO REST!)
→ 20 -30 s. Rest between sets
- Push-Up Position Tap Combo
- Reverse Crunches
- Front Plank (w/ feet moving)
- 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 