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! **
(11/15/2021)
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 (L/R)
- Fire Hydrants (L/R)
- Hip Rolls
- Hockey Stretches (Tall/Low)
B. 2 x 20 s. Each
- “Where’s My Shoes”
- T-Spine Extensions (L/R)
- Cat/Cows
- ½ Kneeling Arm Circles (L/R)
C. 2 x 20 s. Each
- Pigeons + Static Hold
- ½ Adductor Stretch + T-Spine Ext. (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
- Punters
- Figure 4’s
B. 2 x 20 s. Each
- Open the Gates
- Windmills
- Close the Gates
- Body Weight Squats
- Alternating Lateral Lunge + Lift Off
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 2 x 20 s. ON/ 10 s. OFF
- Lunge Matrix (L)
- Push-Up + Opp. Shoulder Tap
- Lunge Matrix (R )
- Opposite Toe Touches
CARDIO FINISHER:
B. 2 x 20 s. ON/10s. OFF
- Jumping Jacks
- Bear Crawls (4 steps up & back)
- Seal Jacks
- Lateral Bear Crawls (2 steps out & back)
- 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.
Cotterell Training Systems 