Mobilize and Move! (11/8/2021)

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! **


(11/8/2021)

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 + March
  • Snow Angels
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Fire Hydrants (L/R)
  • Cat/Cows
  • Hip Circles (L/R)
  • “Where’s My Shoes”

B. 2 x 20 s. Each 

  • Hockey Stretches (Tall/Low)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Pigeons + T-Spine Extension (L/R)
  • ½ Adductor Stretch (L/R)
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Toe Sweeps
  • Quad Pull + Opp. Arm Reach
  • Toes in Toes Out
  • Figure 4’s

B. 2 x 20 s. Each

  • Open the Gates
  • Punters
  • Close the Gates
  • BW Squats
  • Windmills
  • World’s Greatest Stretch + Neck Roll


Total Body Strength 

A. 2 x 20 s. ON/ 10 s. OFF

  • Squat + Swing Lunge (L)
  • Bear Crawl Pos. Taps
  • Squat + Swing Lunge (R )
  • Run In Place

B. 2 x 20 s. ON/10s. OFF

  • Plank Elevators 
  • Side Plank Hip Drops (L/R)
  • Reverse Crunch + Hip Drive
  • Cool Down Stretch

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. 

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