Mobilize and Move! (6/14/2021)

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 #21 (6/14/2021)

Supine Mobility- 2 x 20 s. Each

  • Deep Breathing (1x) – 6/2/7 Breath Sequence
  • Knee to Chest w/ ankle rolls
  • Can Openers (L/R)
  • Semi-Circles (L/R)
  • Glute Bridge March 
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles (Clockwise)
  • Cat/Cows
  • Hip Circles (Counterclockwise)
  • T-Spine Extension
  • Hockey Stretch (Tall/Low)

B. 2 x 20 s. Each 

  • “Where’s My Shoes”
  • Pigeons + T-Spine Extension
  • ½ Kneeling Adductor Stretch (L/R)
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Fire Hydrants (L/R)
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 5 s. holds
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Quad Pull + Opposite Arm Reach
  • Toe Sweeps
  • Reverse Lunge + Twist
  • Airplanes

B. 2 x 20 s. Each

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

Total Body Strength 

A. 3 x 20 s. ON/ 10 s. OFF

  • Squat + Reverse Lunge (L)
  • Jumping Jacks
  • Squat + Reverse Lunge (R )
  • Run in Place

B. 3 x 20 s. (NO REST!) 

→ 20 -30 s. Rest between sets

  • Bear Crawl Position Opp. Taps
  • Toe Touches
  • Reverse Crunch w/ Hip Drive

+ 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. 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s