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.
To get the most out of this workout, you should perform the stretching (supine, quadruped and standing) sequences as a flow- meaning, one stretch right into another with virtually no rest. Every workout has exercises that are specifically programmed for easy transitions between body positions and muscle groups as well. The only time you should be “resting” is during the strength portion, at the end of the workout.
**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 #22 (6/21/2021)
Supine Mobility- 2 x 20 s. Each
- Deep Breathing (1x)
- Knee to Chest w/ ankle rolls
- Can Openers (L/R)
- Semi-Circles (L/R)
- Supine Snow Angels
- Glute Bridge + Thoracic Reach
- Dead Bugs
- Rock and Rollers
Quadruped Mobility
A. 2 x 20 s. each
- Hip Circles (Both Directions)
- Hip Rolls
- Fire Hydrants
- Hockey Stretch (Tall/Low)
B. 2 x 20 s. Each
- “Where’s My Shoes”
- Cat/Cows
- T-Spine Extension
- ½ Kneeling Arm Circles (L/R)
C. 2 x 20 s. Each
- Pigeons + T-Spine Extension
- ½ Adductor Stretch
- 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 + Overhead Reach
- Punters
B. 2 x 20 s. Each
- Open the Gates
- Windmills
- Close the Gates
- Lateral Lunge + Lift Off (L)
- Body Weight Squats
- Lateral Lunge + Lift Off (R )
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 2 x 20 s. ON/ 10 s. OFF
- Swing Lunge (L)
- Jumping Jacks
- Swing Lunge (R )
- Seal Jacks
- Lateral Lunge + Curtsy Lunge (L)
- Run in Place
- Lateral Lunge + Curtsy Lunge (R )
- Push-Up Position Tap Combination
+ 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 