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. Once your muscles are fully activated, the workout concludes with 10-15 minutes of full body strength work that can be done either with body weight or a single dumbbell.
**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! **
(10/27/21)
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 (L/R)
- Cat/Cows
- Fire Hydrants (L/R)
- T-Spine Extensions (L/R)
- Hip Rolls
- Hockey Stretch (Tall/Low)
- 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
- Punters
- Seal Jacks
- Open the Gates
- Forward A-Skips
- Close the Gates
- Windmills
- World’s Greatest Stretch
Activate
A. 3 x 20 s. Each (Band Above Knees)
- Fire Hydrants (L/R)
- Lateral Walks
- Squats
B. 2 x 12 s. Each -> Fast Reps
- Back Burners
(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)
C. 3 x 20 s. Each (Band Around Wrists)
- Touchdowns
- 2-Way Seal Claps
- Gator Chomps
D. 3 x 20 s. Each (Band Around Ankles)
- Jumping Jacks
- Monster Walks
- 2 in 2 out
- Diagonal Walks
Full Body Strength 2 x 20 s.ON/ 10 s OFF
- Reverse Lunge + Knee Drive (L)
- Ice Skaters
- Reverse Lunge + Knee Drive (R )
- Lateral Bear Crawls
- Lateral Lunge + Curtsy Lunge (L)
- Squat Position MB Row
- Lateral Lunge + Curtsy Lunge (R )
- Plank Elevators
If this workout interests you, please e-mail: tylercotterell235@gmail.com for details on how to receive 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 