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! **
(8/9/2021)
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 + T-Spine Reach
- Dead Bugs
- Rock and Rollers
Quadruped Mobility
A. 2 x 20 s. each
- Hip Circles (Both Directions)
- Fire Hydrants (L/R)
- Hip Rolls
- Hockey Stretch (Tall/Low)
B. 2 x 20 s. Each
- “Where’s My Shoes”
- Cat/Cows
- T-Spine Extensions
- ½ Kneeling Arm Circles (L/R)
C. 2 x 20 s. Each
- Pigeons (Static Hold- L/R)
- ½ Kneeling Adductor Stretch (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
- Quad Pull + Opp. Arm Reach
- Toe Sweeps
- Figure 4’s
- Airplanes (L/R)
- Reverse Lunge + Twist
B. 2 x 20 s. Each
- Open the Gates
- Windmills
- Close the Gates
- Punters
- Lateral Lunge + Lift Off (L)
- Body Weight Squats
- Lateral Lunge + Lift Off (R )
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 3 x 20 s. ON/ 10 s. OFF
- Squat + Reverse Lunge (L)
- Push-Up Position Tap Combo
- Squat + Reverse Lunge (R )
- Lateral Bear Crawls (2 Steps L & R)
- Lateral Lunge + Curtsy Lunge (L)
- Jumping Jacks/ Run in Place
- Lateral Lunge + Curtsy Lunge (R )
- 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 