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 #33 (9/8/21)
Supine Mobility → 2 x 20 s. Each
- Knee to Chest w/ Ankle Rolls
- Semi Circles (L/R)
- Glute Bridge + T-Spine Reach
- Deadbugs
Quadruped Mobility → 2 x 20 s. Each
- Hip Circles (Both Directions) (L/R)
- “Where’s My Shoes”
- Hockey Stretches (Tall/Low)
- Cat/Cows
- Hip Rolls
- Pigeons + T-Spine Extension (L/R)
- ½ Kneeling Adductor Stretch (L/R)
- Push-Up Position Spider (L/R)
Standing Mobility → 2 x 20 s. Each
- Knee Hug + Quad Pull
- Jumping Jacks
- Toe Sweeps
- Seal Jacks
- Open the Gates
- Forward A-Skips
- Close the Gates
- Side On A-Skips
- BW Squats
- Run in Place
- Windmills
- World’s Greatest Stretch
Activate
A. 3 x 20 s. Each (Band Above Knees)
- Quadruped Fire Hydrants (L/R)
- Split Lunge (L/R)
- Squats
B. 2 x 15 s. Each -> 2 S. Hold!
- Back Burners
(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)
C. 3 x 20 s. Each (Band Around Wrists)
- (Slow/Fast) Seal Claps
- (Slow/Fast) Gator Chomps
- (Slow) Touchdowns
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
- Bear Crawl Position Taps
- Reverse Lunge + Knee Drive (L)
- Squat [Jumps]
- Reverse Lunge + Knee Drive (R )
- Ice Skaters (Plyometric)
- Squat Position MB Row
- Half Kneeling MB Shoulder Press
- MB RKC Plank
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 