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! **
(12/20/2021)
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
- Dead Bugs
- Rock and Rollers
Quadruped Mobility
A. 2 x 20 s. each
- “Where’s My Shoes”
- Hockey Stretches (Tall/Low)
- Cat/Cows
- Hip Circles
B. 2 x 20 s. Each
- Hip Rolls
- T-Spine Extensions (L/R)
- Fire Hydrants (L/R)
- 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
- Toe Sweeps
- Figure 4’s
B. 2 x 20 s. Each
- Open the Gates
- Windmills
- Close the Gates
- Body Weight Squats
- World’s Greatest Stretch + Neck Roll
Total Body Strength
A. 2 x 20 s. ON/ 10 s. OFF
- Lunge Matrix (L)
- Straight Bear Crawls
- Lunge Matrix (R )
- Run in Place
CARDIO FINISHER:
B. 3 x 15 s.Each → NO Rest between exercises
(Rest 15 s. Between sets)
- RKC Plank
- Opposite 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 