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! **
(11/22/2021)
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
- Hip Circles (L/R)
- T-Spine Extensions (L/R)
- Hip Rolls
- “Where’s My Shoes”
B. 2 x 20 s. Each
- Hockey Stretches (Tall/Low)
- Fire Hydrants (L/R)
- Cat/Cows
- ½ Kneeling Adductor Stretch (L/R)
- ½ Kneeling Arm Circles (L/R)
C. 2 x 20 s. Each
- Pigeons + T-Spine Extension (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
- Punters
- Quad Pull + Opp. Arm Reach
- Toes in Toes Out
- Reverse Lunge + Overhead Reach
B. 2 x 20 s. Each
- Open the Gates
- Windmills
- Close the Gates
- Body Weight Squats
- Alternating Lateral Lunge
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 2 x 20 s. ON/ 10 s. OFF
- ISO Squat Hold + Reps
- Push-Up + Lateral Crawl
- Lateral Lunge + Curtsy Lunge (L)
- Bear Crawl (4 steps up & back)
- Lateral Lunge + Curtsy Lunge (R )
- Run in Place
CORE FINISHER:
B. 3 x 15 s. Each → NO REST between exercises
- RKC Plank
- Opp. Toe Touches
- Straight Toe Touches
- Reverse Crunches
- 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 