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! **
(1/10/2022)
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 + Thoracic Reach
- Dead Bugs
- Rock and Rollers
Quadruped Mobility
A. 2 x 20 s. each
- Hip Circles (L/R)
- Hip Rolls
- Fire Hydrants (L/R)
- Hockey Stretch (Tall/Low)
- ½ Kneeling Adductor Stretch (L/R)
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 + 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
- Toes In/ Toes Out
- Quad Pull + Opp. Arm Reach
- Airplanes (L/R)
- Reverse Lunge + Twist
B. 2 x 20 s. Each
- Open the Gates
- Punters
- Close the Gates
- Windmills
- World’s Greatest Stretch
Total Body Strength
A. 2 x 20 s. ON/ 10 s. OFF
- Swing Lunge (L)
- Jumping Jacks
- Swing Lunge (R )
- Seal Jacks
- Push-Up + Lateral Crawl
- Run in Place
B. Core Finisher:
2 x 20 s. Each (No rest between exercises)
- RKC Plank
- Side Plank + Hip Drop (L/R)
- Toe Touches
- 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 