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 #29 (8/11/21)
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
- T-Spine Extensions
- Hockey Stretch (Tall/Low)
- Pigeons (Static Hold)
- ½ Kneeling Adductor Stretch
- 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
- Reverse Lunge + Twist
- Jumping Jacks
- Open the Gates
- Seal Jacks
- Close the Gates
- BW Squats
- Windmills
- World’s Greatest Stretch
Activate
A. 3 x 20 s. Each (Band Around Toes)
- Ice Skaters
- Marches
- Lateral Walks (4 each way)
- Squats
B. 2 x 12 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)
- No Money Mobility
- Seal Clap + Front Raise
- Gator Chomps
D. 3 x 20 s. Each (Band Around Ankles)
- Foot Fire (L/R)
- 2 in 2 out
- Monster Walks
- Diagonal Walks
Full Body Strength 2 x 20 s.ON/ 10 s OFF
- Split Lunge Iso Hold + Reps
- Squat [Jump]
- Split Lunge Iso Hold + Reps
- Ice Skaters [Plyometric]
- Lateral Bear Crawls
- Split Stance Pos. Miniband Row
- Plank Elevators
- Reverse Crunches [w/ Hip Drive]
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 