Mobilize and Move! – Session #31 (8/23/2021)

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 #31 (8/23/2021)

Supine Mobility- 2 x 20 s. Each

  • Deep Breathing (1x)
  • Knee to Chest w/ ankle rolls
  • Can Openers (L/R)
  • Semi-Circles (L/R)
  • Glute Bridge + T-Spine Reach
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles (Both Directions) (L/R)
  • Hip Rolls
  • Fire Hydrants (L/R)
  • Hockey Stretch (Tall/Low)

B. 2 x 20 s. Each 

  • “Where’s My Shoes”
  • Cat/Cows
  • T-Spine Extensions (L/R)
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Pigeons + T-Spine Extensions (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 5 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 + Reverse Lunge (L/R)

B. 2 x 20 s. Each

  • Open the Gates
  • Windmills
  • Close the Gates
  • Punters
  • Body Weight Squats
  • Lateral Lunge + Lift Off (L/R)
  • World’s Greatest Stretch + Neck Roll

Total Body Strength 

A. 3 x 20 s. ON/ 10 s. OFF

  • Iso Squat Hold + Repetitions 
  • Jumping Jacks
  • Iso Split Lunge Hold + Repetitions (L)
  • Seal Jacks
  • Iso Split Lunge Hold + Repetitions (R )
  • Run in Place
  • RKC Plank
  • Reverse Crunches w/ Hip Drive
  • 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. 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s