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 #28 (8/4/21)
Supine Mobility → 2 x 20 s. Each
- Knee to Chest w/ Ankle Rolls
- Can Openers (L/R)
- Glute Bridge + Thoracic Reach
- Deadbugs
Quadruped Mobility → 2 x 20 s. Each
- Hip Circles (Both Directions)
- T-Spine Extensions
- Hip Rolls
- Cat/Cows
- 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
- Jumping Jacks
- Knee Hug + Quad Pull
- Seal Jacks
- Toe Sweeps
- Forward A-Skips
- Windmills
- Side On A-Skips
- Open the Gates
- Punters
- Close the Gates
- Alternating Lateral Lunge + Lift Off
- World’s Greatest Stretch
Activate
A. 3 x 20 s. Each (Band Around Ankles)
- Lateral Walks (4 each way)
- Monster Walks (4 up & back)
- Diagonal Walks (4 up & back)
B. 2 x 10 s. Each -> 3 second pause
- Back Burners
(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)
C. 3 x 20 s. Each (Band Around Wrists)
- 3-Way Seal Clap
- Gator Chomp
- Touchdowns- 10 s. SLOW!
D. 3 x 20 s. Each (Band Around Ankles)
- Foot Fire (L/R)
- Jumping Jacks
- 2 in 2 out
Full Body Strength 2 x 20 s.ON/ 10 s OFF
- Lunge Matrix (L)
- Split Squat [Jump] (L)
- Lunge Matrix (R )
- Split Squat [Jump] (R )
- Straight Bear Crawls
- FK Shoulder Press + Lat Pulldown
- PUP Tap Combo
- Toe Touches
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 