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.
Session #27 (7/28/21)
Supine Mobility → 2 x 20 s. Each
- Knee to Chest w/ Ankle Rolls
- Semi-Circles (L/R)
- Glute Bridge + March
- Deadbugs
Quadruped Mobility → 2 x 20 s. Each
- Hip Circles (Both Directions)
- Cat/Cows
- Hip Rolls
- Hockey Stretch (Tall/Low)
- Pigeons + T-Spine Extensions
- ½ Kneeling Adductor Stretch (L/R)
- Push-Up Position Spider Abbreviated Flow
Standing Mobility → 2 x 20 s. Each
- Knee Hug + Quad Pull
- Forward A-Skip
- Punters
- Side On A-Skip
- Toe Sweeps
- Open the Gates
- Jumping Jacks
- Close the Gates
- Seal Jacks
- Windmills
- World’s Greatest Stretch
Activate
A. 3 x 20 s. Each (Band Above Knees)
- Fire Hydrants (L/R)
- Lateral Walks (4 each way)
- Squats
B. 2 x 15 s. Each
- Back Burners- 1st Set- SLOW!
- 2nd set- FAST!
(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)
C. 3 x 20 s. Each (Band Around Wrists)
- ½ Kneeling No Money Mobility
- ½ Kneeling Seal Claps
- ½ Kneeling Gator Chomps
D. 3 x 20 s. Each (Band Around Ankles)
- Foot Fire (L/R)
- Hop Scotches (Tall/Low)
- 2 in 2 out
Full Body Strength 2 x 20 s.ON/ 10 s OFF
- Swing Lunge (L)
- Squat Jumps
- Swing Lunge (R )
- Ice Skaters (Plyometric)
- Lateral Lunge + Curtsy Lunge
- Lateral Bear Crawls (2 steps e. way)
- Lateral Lunge + Curtsy Lunge
- Plank Elevators
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 