Mobilize and Move! (12/13/2021)

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! **


(12/13/2021)

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 Rolls
  • Hip Circles (L/R)
  • Fire Hydrants (L/R)
  • 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 (L/R) Static Hold
  • ½ Kneeling 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 
  • Quad Pull + Opp. Arm Reach
  • Punters
  • Alternating Front Lunge + Twist

B. 2 x 20 s. Each

  • Open the Gates
  • Toe Sweeps
  • Close the Gates
  • Body Weight Squats
  • Windmills
  • World’s Greatest Stretch + Neck Roll


Total Body Strength 

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

  • ISO Lunge Hold + Reverse Lunges (L)
  • PUP Tap Combo
  • ISO Lunge Hold + Reverse Lunges (R )
  • Lateral Bear Crawls (2 steps e. way)

CARDIO FINISHER: 

B. 3 x 15 s.Each → NO Rest between exercises

(Rest 15 s. Between sets)

  • Jumping Jacks
  • Seal Jacks
  • Run in Place   
  • 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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