physical therapy – Cotterell Training Systems

The following is roughly an hour long workout that seeks to mobilize and activate tight and underactive muscles surrounding your knees, hips and shoulders. After about 25 minutes of mobility and stretching, there is 15-20 minutes of activation work with minibands. Then the workout concludes with 10-15 minutes of full body strength work.

If you’re interested in purchasing the minibands we use in class, click here.

Session #34 (9/15/21)

Supine Mobility → 2 x 20 s. Each

Knee to Chest w/ Ankle Rolls
Can Openers (L/R)
Glute Bridge + T-Spine Reach
Deadbugs

Quadruped Mobility → 2 x 20 s. Each

Hip Circles (Both Directions) (L/R)
T-Spine Extensions
Hip Rolls
“Where’s My Shoes”
Hockey Stretches (Tall/Low)
Pigeons + T-Spine Extension (L/R)
½ Kneeling Adductor Stretch (L/R)
Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

Knee Hug + Quad Pull
Forward A-Skip
Toe Sweeps
Side On A-Skip
Open the Gates
Jumping Jacks
Close the Gates
Seal Jacks
Punters
Run in Place
Windmills
World’s Greatest Stretch

Activate

A. 3 x 20 s. Each (Band Above Knees)

Clam Shells (L/R)
Glute Bridges
Abductions

B. 2 x 15 s. Each -> 1st set slow/2nd set FAST

Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

C. 3 x 20 s. Each (Band Around Wrists)

No Money Mobility
2-Way Seal Claps
Gator Chomps

D. 3 x 20 s. Each (Band Around Ankles)

Foot Fire (L/R)
Hop Scotch (Tall/Low)
2 in 2 out

Full Body Strength 2 x 20 s.ON/ 10 s OFF

Straight Bear Crawls
Reverse Lunge + Knee Drive (L)
Split Squat [Jumps] (L)
Reverse Lunge + Knee Drive (R )
Split Squat [Jumps] (R )
Squat Position 2-Way MB Row
MB RKC Plank
Opposite Toe Touches

If this workout interests you, please e-mail: tylercotterell235@gmail.com for details on how to receive the recording or more information on individualized workouts!

Yours in Fitness and Health,

Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass.

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! **

Session #34 (9/13/2021)

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 + Marches
Dead Bugs
Rock and Rollers

Quadruped Mobility

A. 2 x 20 s. each

Hip Circles (Both Directions) (L/R)
“Where’s My Shoes”
Hockey Stretches (Tall/Low)
Cat/Cows

B. 2 x 20 s. Each

T-Spine Extensions (L/R)
Hip Rolls
½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

Pigeons + T-Spine Extensions (L/R)
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
Toe Sweeps
Quad Pull + Opp. Arm Reach
Figure 4’s
Reverse Lunge + Twist

B. 2 x 20 s. Each

Open the Gates
Punters
Close the Gates
Body Weight Squats
Lateral Lunge + Lift Off (L/R)
World’s Greatest Stretch + Neck Roll

Total Body Strength

A. 3 x 20 s. ON/ 10 s. OFF

Iso Squat Hold + Reps
Lateral Bear Crawl
ISO Split Squat Hold + Reps (L)
Jumping Jacks/Seal Jacks
ISO Split Squat Hold + Reps (R )
Run in Place
PUP Tap Combination
Reverse Crunches

Cool Down Stretch

If this workout interests you, please e-mail: tylercotterell235@gmail.com for details on how to receive the recording or more information on individualized workouts!

Yours in Fitness and Health,

Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass.

Tag: physical therapy

Activate and Attack! – Session #34 (9/15/2021)

Mobilize and Move! – Session #34 (9/13/2021)