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 #25 (7/12/2021)
Supine Mobility- 2 x 20 s. Each
- Deep Breathing (1x)
- Knee to Chest w/ ankle rolls
- Can Openers (L/R)
- Semi-Circles (L/R)
- Glute Bridge + Thoracic 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 (L/R)
B. 2 x 20 s. Each
- Cat/Cows
- “Where’s My Shoes”
- T-Spine Extension
- ½ Kneeling Arm Circles (L/R)
C. 2 x 20 s. Each
- Pigeons (L/R) + Static Hold
- ½ Kneeling Adductor Stretch
- Push-Up Position Spiders (L)
- Bird Dogs (L/R)- 2 s. holds
- Push-Up Position Spiders (R )
- Downward Dog
Standing Mobility
A. 2 x 20 s. each
- Knee Hug
- Toe Sweeps
- Quad Pull + Opp. Arm Reach
- Standing Figure 4’s
- Reverse Lunge + Overhead Reach
B. 2 x 20 s. Each
- Open the Gates
- Windmills
- Close the Gates
- Lateral Lunge + Lift (L/R)
- Body Weight Squats
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 3 x 20 s. ON/ 10 s. OFF
- Straight Bear Crawl (4 steps up & back)
- Lunge Matrix (L)
- PUP Tap Combo
- Lunge Matrix (R )
B. 3 x 20 s. (NO REST!)
→ 20 -30 s. Rest between sets
- Side Plank (L)
- Side Plank (R )
- RKC Front Plank
- 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 more information on individualized workouts!
Cotterell Training Systems 