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 #19 (5/24/2021)
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 March
- G. Bridge + Thoracic Spine Reach
- Dead Bugs
- Rock and Rollers
Quadruped Mobility
A. 2 x 20 s. each
- Hip Circles (both directions)
- Hip Rolls
- Hockey Stretches (Tall/Low)
- Fire Hydrants
B. 2 x 20 s. Each
- Cat/Cows
- T-Spine Extensions
- “Where’s My Shoes”
- ½ Kneeling Arm Circles
C. 2 x 20 s. Each
- Pigeons (L/R)
- ½ Kneeling Adductor Stretch
- 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
- Toes in Toes Out
- Quad Pull + Opposite Arm Reach
- Toe Sweeps
- Figure 4’s
B. 2 x 20 s. Each
- Punters
- Open the Gates
- Windmills
- Close the Gates
- Lateral Lunge + Lift Off (Left Side)
- BW Squats
- Lateral Lunge + Lift Off (Right Side)
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 3 x 20 s. ON/ 10 s. OFF
- Lunge Matrix (+ Curtsy Lunge) (L)
- Jumping Jack/Seal Jack
- Lunge Matrix (+ Curtsy Lunge) (R )
- PUP Arm to Side/High Fives
B. 3 x 20 s. (NO REST!)
→ 20 -30 s. Rest between sets
- [Diagonal] Toe Touches
- 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 