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 #28 (8/2/2021)
Supine Mobility- 2 x 20 s. Each
- Deep Breathing (1x)
- Knee to Chest w/ ankle rolls
- Can Openers (L/R)
- Semi-Circles (L/R)
- Snow Angels
- Glute Bridge + March
- Dead Bugs
- Rock and Rollers
Quadruped Mobility
A. 2 x 20 s. each
- Hip Circles (Both Directions)
- T-Spine Extensions
- Hip Rolls
- Cat/Cows
B. 2 x 20 s. Each
- “Where’s My Shoes”
- Hockey Stretch (Tall/Low)
- Pigeons + T-Spine Extension
- ½ Adductor Stretch
- ½ Kneeling Arm Circles (L/R)
C. 2 x 20 s. Each
- Fire Hydrants (L/R)
- Push-Up Position Spiders (L)
- Bird Dogs (L/R)- 2 s. Hold
- Push-Up Position Spiders (R )
- Downward Dog
Standing Mobility
A. 2 x 20 s. each
- Knee Hug
- Toe Sweep
- Quad Pull + Opp. Arm Reach
- Figure 4’s
- Airplane + Reverse Lunge (L/R)
B. 2 x 20 s. Each
- Open the Gates
- Punters
- Close the Gates
- Windmills
- Body Weight Squats
- Alternating Lateral Lunge + Lift Off
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 3 x 20 s. ON/ 10 s. OFF
- Eccentric Squat *
- Bear Crawl Position Opp. Shoulder Tap
- Swing Lunge (L)
- Jumping Jacks
- Swing Lunge (R )
- Run in Place
- RKC Plank
- Reverse Crunch w/ Hip Drive
*Eccentric Squat → 5 second descent, then explode up on positive
- 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 