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 #27 (7/26/2021)
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)
- Hockey Stretches (Tall/Low)
- Fire Hydrants (L/R)
- Hip Rolls
B. 2 x 20 s. Each
- T-Spine Extensions
- Cat/Cows
- “Where’s My Shoes”
- 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. Hold Out
- Push-Up Position Spiders (R )
- Downward Dog
Standing Mobility
A. 2 x 20 s. each
- Knee Hug
- Quad Pull + Opp. Arm Reach
- Toe Sweep
- Figure 4’s
- Reverse Lunge + Overhead Reach
B. 2 x 20 s. Each
- Open the Gates
- Windmills
- Close the Gates
- Punters
- Alternating Lateral Lunge + Lift Off
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 3 x 20 s. ON/ 10 s. OFF
- Iso 90 Degree Squat Hold + Squats
- Jumping Jacks
- Lunge Matrix (L)
- Seal Jacks
- Lunge Matrix (R )
- Run in Place
- Bear Crawls (4 steps up/back)
- RKC Plank
+ 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!
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 