Activate and Attack! (11/24/2021)

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. Once your muscles are fully activated, the workout concludes with 10-15 minutes of full body strength work that can be done either with body weight or a single dumbbell.

**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! **


(11/24/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi Circles (L/R)
  • Glute Bridge + March
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • Cat/Cows
  • 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 on Toe
  • Jumping Jacks
  • Punters
  • Seal Jacks
  • Quad Pull + Opp. Arm Reach
  • Run in Place
  • Open the Gates
  • Forward A-Skips
  • Close the Gates
  • Side on A-Skips
  • World’s Greatest Stretch

Activate

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

  • Clam Shells
  • Abductions (Hips UP)
  • Glute Bridges

B. 2 x 10 s. Each -> 2 s. PAUSE REPS

  • 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
  • Seal Claps
  • Gator Chomps

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

  • Foot Fire (L/R)
  • Lateral Walks
  • Jumping Jacks
  • Monster Walks

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

  • Reverse Lunge + Knee Drive (L)
  • Squat [Jumps]
  • Reverse Lunge + Knee Drive (R )
  • Ice Skaters
  • Lateral Bear Crawl (2 steps each)
  • Split Stance MB Row (Neutral Grip)
  • MB RKC Plank
  • Reverse Crunch + Hip Drive

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. 

Mobilize and Move! (11/22/2021)

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! **


(11/22/2021)

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
  • Snow Angels
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • “Where’s My Shoes”

B. 2 x 20 s. Each 

  • Hockey Stretches (Tall/Low)
  • Fire Hydrants (L/R)
  • Cat/Cows
  • ½ Kneeling Adductor Stretch (L/R)
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Pigeons + T-Spine Extension (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 
  • Punters
  • Quad Pull + Opp. Arm Reach
  • Toes in Toes Out
  • Reverse Lunge + Overhead Reach

B. 2 x 20 s. Each

  • Open the Gates
  • Windmills
  • Close the Gates
  • Body Weight Squats
  • Alternating Lateral Lunge 
  • World’s Greatest Stretch + Neck Roll


Total Body Strength 

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

  • ISO Squat Hold + Reps
  • Push-Up + Lateral Crawl
  • Lateral Lunge + Curtsy Lunge (L)
  • Bear Crawl (4 steps up & back)
  • Lateral Lunge + Curtsy Lunge (R )
  • Run in Place

CORE FINISHER: 

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

  • RKC Plank
  • Opp. Toe Touches
  • Straight 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. 

Activate and Attack! (11/17/2021)

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. Once your muscles are fully activated, the workout concludes with 10-15 minutes of full body strength work that can be done either with body weight or a single dumbbell.

**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! **


(11/10/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi Circles (L/R)
  • Glute Bridge + March
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • Cat/Cows
  • Hip Rolls
  • T-Spine Extensions (L/R)
  • Hockey Stretch (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 on Toe
  • Jumping Jacks
  • Quad Pull + Opp. Arm Reach
  • Seal Jacks
  • Toe Sweeps
  • Forward A-Skip
  • Open the Gates
  • Side on A-Skip
  • Close the Gates
  • Run in Place
  • World’s Greatest Stretch

Activate

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

  • Lateral Walks (4 out  & back)
  • Monster Walks (4 steps out & back)
  • Diagonal Walks (4 steps out & back)

B. 2 x 12 s. Each -> Fast Reps

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Full Kneeling Touchdowns
  • Full Kneeling Seal Claps
  • Full Kneeling Gator Chomps

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

  • Foot Fire (L/R)
  • Jumping Jacks
  • Hop Scotches  + Squats

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

  • ISO Split Lunge + Rev. Lunge (L)
  • Squat [Jumps]
  • ISO Split Lunge + Rev. Lunge (R )
  • Ice Skaters (PLYO)
  • Squat Position Miniband Row
  • Lateral Bear Crawl (2 steps each)
  • Half Kneeling MB Shoulder Press
  • MB RKC Plank

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. 

Mobilize and Move! (11/15/2021)

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! **


(11/15/2021)

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 Circles (L/R)
  • Fire Hydrants (L/R)
  • Hip Rolls
  • 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 + Static Hold
  • ½ Adductor Stretch + 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 
  • Toe Sweeps
  • Quad Pull + Opp. Arm Reach
  • Punters
  • Figure 4’s

B. 2 x 20 s. Each

  • Open the Gates
  • Windmills
  • Close the Gates
  • Body Weight Squats
  • Alternating Lateral Lunge + Lift Off
  • World’s Greatest Stretch + Neck Roll


Total Body Strength 

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

  • Lunge Matrix (L)
  • Push-Up + Opp. Shoulder Tap
  • Lunge Matrix (R )
  • Opposite Toe Touches

CARDIO FINISHER: 

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

  • Jumping Jacks
  • Bear Crawls (4 steps up & back)
  • Seal Jacks
  • Lateral Bear Crawls (2 steps out & back)
  • 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. 

Activate and Attack! (11/10/2021)

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. Once your muscles are fully activated, the workout concludes with 10-15 minutes of full body strength work that can be done either with body weight or a single dumbbell.

**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! **


(11/10/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi Circles (L/R)
  • Glute Bridge + March
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • Cat/Cows
  • Hip Rolls
  • T-Spine Extensions (L/R)
  • Hockey Stretch (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 on Toe
  • Jumping Jacks
  • Quad Pull + Opp. Arm Reach
  • Seal Jacks
  • Toe Sweeps
  • Forward A-Skip
  • Open the Gates
  • Side on A-Skip
  • Close the Gates
  • Run in Place
  • World’s Greatest Stretch

Activate

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

  • Lateral Walks (4 out  & back)
  • Monster Walks (4 steps out & back)
  • Diagonal Walks (4 steps out & back)

B. 2 x 12 s. Each -> Fast Reps

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Full Kneeling Touchdowns
  • Full Kneeling Seal Claps
  • Full Kneeling Gator Chomps

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

  • Foot Fire (L/R)
  • Jumping Jacks
  • Hop Scotches  + Squats

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

  • ISO Split Lunge + Rev. Lunge (L)
  • Squat [Jumps]
  • ISO Split Lunge + Rev. Lunge (R )
  • Ice Skaters (PLYO)
  • Squat Position Miniband Row
  • Lateral Bear Crawl (2 steps each)
  • Half Kneeling MB Shoulder Press
  • MB RKC Plank

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. 

Mobilize and Move! (11/8/2021)

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! **


(11/8/2021)

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
  • Snow Angels
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Fire Hydrants (L/R)
  • Cat/Cows
  • Hip Circles (L/R)
  • “Where’s My Shoes”

B. 2 x 20 s. Each 

  • Hockey Stretches (Tall/Low)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Pigeons + T-Spine Extension (L/R)
  • ½ 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
  • Toes in Toes Out
  • Figure 4’s

B. 2 x 20 s. Each

  • Open the Gates
  • Punters
  • Close the Gates
  • BW Squats
  • Windmills
  • World’s Greatest Stretch + Neck Roll


Total Body Strength 

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

  • Squat + Swing Lunge (L)
  • Bear Crawl Pos. Taps
  • Squat + Swing Lunge (R )
  • Run In Place

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

  • Plank Elevators 
  • Side Plank Hip Drops (L/R)
  • Reverse Crunch + Hip Drive
  • 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. 

Activate and Attack! (11/3/2021)

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. Once your muscles are fully activated, the workout concludes with 10-15 minutes of full body strength work that can be done either with body weight or a single dumbbell.

**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! **


(11/3/21)

Supine Mobility → 2 x 20 s. Each

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

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • Cat/Cows
  • Fire Hydrants (L/R)
  • Hockey Stretch (Tall/Low)
  • Pigeons + T-Spine Extension (L/R)
  • ½ Kneeling Circles (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

  • Knee Hug on Toe
  • Forward A-Skip
  • Quad Pull + Opp. Arm Reach
  • Side On A-Skip
  • Toe Sweeps
  • Jumping Jacks
  • Open the Gates
  • Seal Jacks
  • Close the Gates
  • World’s Greatest Stretch

Activate

A. 3 x 20 s. Each (Band Around Toes)

  • Ice Skaters
  • Marches
  • Squats

B. 2 x 10 s. Each -> Fast Reps

  • 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
  • Seal Clap Iso Hold + Reps
  • Gator Chomps

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

  • Foot Fire (L/R)
  • Lateral Walks
  • Hop Scotches (Tall/Low)
  • Monster Walks

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

  • Swing Lunge (L)
  • Bear Crawl Position Taps
  • Swing Lunge (R )
  • Squat [Jumps]
  • Split Stance MB Row (L)
  • Skate to Stick
  • Split Stance MB Row (R )
  • MB RKC Plank

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. 

Mobilize and Move! (11/1/2021)

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! **


(11/1/2021)

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 + Thoracic Reach
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Fire Hydrants (L/R)
  • Hip Rolls
  • Hip Circles (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 (Static Hold) (L/R)
  • ½ 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 
  • Toes in Toes Out
  • Quad Pull + Opp. Arm Reach
  • Figure 4’s
  • Reverse Lunge Twist

B. 2 x 20 s. Each

  • Open the Gates
  • Punters
  • Close the Gates
  • BW Squats
  • Windmills
  • World’s Greatest Stretch + Neck Roll


Total Body Strength 

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

  • Squat + Reverse Lunge (L)
  • Push-Up + Lateral Crawl
  • Squat + Reverse Lunge (R )
  • Jumping Jacks/Seal Jacks/Run in Place

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

  • RKC Plank- Feet Moving
  • Side Plank (Top Leg Abducted)
  • Reverse Crunch + Hip Drive
  • 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. 

Activate and Attack! (10/27/2021)

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. Once your muscles are fully activated, the workout concludes with 10-15 minutes of full body strength work that can be done either with body weight or a single dumbbell.

**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! **


(10/27/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi Circles (L/R)
  • Glute Bridge + March
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • Cat/Cows
  • Fire Hydrants (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • Hockey Stretch (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
  • Jumping Jacks
  • Punters
  • Seal Jacks
  • Open the Gates
  • Forward A-Skips
  • Close the Gates
  • Windmills
  • World’s Greatest Stretch

Activate

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

  • Fire Hydrants (L/R)
  • Lateral Walks
  • Squats

B. 2 x 12 s. Each -> Fast Reps

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Touchdowns
  • 2-Way Seal Claps
  • Gator Chomps

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

  • Jumping Jacks
  • Monster Walks
  • 2 in 2 out
  • Diagonal Walks

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

  • Reverse Lunge + Knee Drive (L)
  • Ice Skaters
  • Reverse Lunge + Knee Drive (R )
  • Lateral Bear Crawls
  • Lateral Lunge + Curtsy Lunge (L)
  • Squat Position MB Row
  • Lateral Lunge + Curtsy Lunge (R )
  • Plank Elevators

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. 

Activate and Attack! (10/20/2021)

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. Once your muscles are fully activated, the workout concludes with 10-15 minutes of full body strength work that can be done either with body weight or a single dumbbell.

**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! **


(10/20/21)

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 (L/R)
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows
  • Fire Hydrants (L/R)
  • Hockey Stretch (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

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

Activate

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

  • Lateral Walks
  • Monster Walks
  • Diagonal Walks

B. 2 x 15 s. Each -> 3 s. Pause* 

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • 3-Way Seal Claps
  • Gator Chomps
  • Touchdowns (10 s.)

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

  • Foot Fire (L/R)
  • Hop Scotch + Squat
  • 2 In 2 Out

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

  • Lunge Matrix (L)
  • Squat [Jumps]
  • Lunge Matrix (R )
  • Ice Skaters
  • Squat Position MB Row
  • Half Kneeling MB Shoulder Press
  • PUP Tap Combination
  • Toe Touches

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.