The following is roughly an hour long workout that seeks to mobilize and activate tight and underactive muscles surrounding your knees, hips and shoulders. After about 25 minutes of mobility and stretching, there is 15-20 minutes of activation work with minibands. Then the workout concludes with 10-15 minutes of full body strength work.
If you’re interested in purchasing the minibands we use in class, click here.
**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 (7/14/21)
Supine Mobility → 2 x 20 s. Each
- Knee to Chest w/ Ankle Rolls
- Semi-Circles (L/R)
- Glute Bridge + Marches
- Deadbugs
Quadruped Mobility → 2 x 20 s. Each
- Hip Circles (Both Directions)
- Cat/Cows
- Hip Rolls
- Hockey Stretch (Tall/Low)
- Pigeons + T-Spine Ext.
- ½ Kneeling Adductor Stretch (L/R)
- Push-Up Position Spider Abbreviated Flow
Standing Mobility → 2 x 20 s. Each
- Forward A-Skip
- Knee Hug + Quad Pull
- Side on- A-Skip
- Toe Sweeps
- Jumping Jacks
- Open the Gates
- Seal Jacks
- Close the Gates
- Windmills
- World’s Greatest Stretch
Activate
A. 3 x 20 s. Each (Band Above Knees)
- Clam Shells (L/R)
- Abductions (Hips Up)
- Glute Bridges
- Abductions (Hips Down)
B. 3 x 12 s. Each
- Back Burners- SLOW! (T’s/Y’s/I’s/W’s/Palms Up/Palms Down)
C. 3 x 20 s. Each (Band Around Wrists)
- Seal Clap + Front Raise
- Gator Chomp
- SLOW Touchdown (10 s.)
D. 3 x 20 s. Each (Band Around Ankles)
- Tall Hop Scotches
- Monster Walks
- Low Hop Scotches
- Diagonal Walks
Full Body Strength 2 x 20 s.ON/ 10 s OFF
- Swing Lunge (L)
- Squat Pos. Miniband Row
- Swing Lunge (R )
- Ice Skaters (Plyometric)
- Lateral Bear Crawl
- Half Kneeling MB Shoulder Presses
- RKC Plank w/ Miniband
- Reverse Crunch w/ Hip Drive
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!
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 