| | Activity & Details | | :--- | :--- | | Warm-Up | • Easy jog for 5 minutes. • Figure-eight passes between the legs for 1 minute per direction. • Joint mobility exercises: 20 reps of hip circles, trunk twists, shoulder rolls, neck rotations, ankle bounces, etc.. | | Main Session | Perform 5 sets of 5 reps per hand of each exercise below, resting no more than 60 seconds between sets. Use a kettlebell you can lift with control (moderate-heavy weight). • Single Swing • Single Clean • Single Press • Push Press • Half Snatch • Front Squat | | Cool-Down | Stretch for 9 minutes, holding each of these stretches for 1 minute: • Behind-the-back shoulder stretch • Neck flexion & lateral neck stretches • Standing quad & hamstring stretches • Spinal extension, child’s pose, and spinal flexion |
While many guides exist, Cotter’s training highlights specific, refined movements designed for efficiency. His instructional materials often focus on mastering the mechanics, not just completing reps. The Core Lifts
Emphasized as a total-body movement that strengthens the back, shoulders, and core.
