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 #30 (8/18/21)
Supine Mobility → 2 x 20 s. Each
- Knee to Chest w/ Ankle Rolls
- Can Openers (L/R)
- Glute Bridge + T-Spine Reach
- Deadbugs
Quadruped Mobility → 2 x 20 s. Each
- Hip Circles (Both Directions) (L/R)
- T-Spine Extensions (L/R)
- Hip Rolls
- Cat/Cows
- Hockey Stretch (Tall/Low)
- Pigeons + T-Spine Extension (L/R)
- ½ Kneeling Adductor Stretch (L/R)
- Push-Up Position Spider Abbreviated Flow
Standing Mobility → 2 x 20 s. Each
- Knee Hug + Quad Pull
- Jumping Jacks
- Toe Sweeps
- Seal Jacks
- Open the Gates
- Forward A-Skip
- Close the Gates
- Side on A-Skip
- Punters
- BW Squats
- Windmills
- World’s Greatest Stretch
Activate
A. 3 x 20 s. Each (Band Above Knees)
- Fire Hydrants (L/R)
- Lateral Walks (4 each way)
- Monster Walks (4 each way)
- Squats
B. 2 x 15 s. Each -> Fast!
- Back Burners
(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)
C. 3 x 10 s. Each (Band Around Wrists)
- 3-Way Seal Clap
- Gator Chomps
- Touchdowns (SLOW)
D. 3 x 20 s. Each (Band Around Ankles)
- Foot Fire (L/R)
- 2 in 2 out
- Hop Scotches (Tall/Low)
Full Body Strength 2 x 20 s.ON/ 10 s OFF
- Reverse Lunge + Knee Drive (L)
- Squat [Jump]
- Reverse Lunge + Knee Drive (R )
- Ice Skaters [Plyometric]
- Bear Crawl (4 steps up & back)
- Squat Position MB Row
- Standing MB Shoulder Press
- PUP Tap Combination
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 