Activate and Attack! – Session #27 (7/28/2021)

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. 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 #27 (7/28/21)

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 (Both Directions)
  • Cat/Cows
  • Hip Rolls
  • Hockey Stretch (Tall/Low)
  • Pigeons + T-Spine Extensions
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider Abbreviated Flow

Standing Mobility → 2 x 20 s. Each

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

Activate

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

  • Fire Hydrants (L/R)
  • Lateral Walks (4 each way)
  • Squats

B. 2 x 15 s. Each 

  • Back Burners- 1st Set- SLOW!
    • 2nd set- FAST!

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • ½ Kneeling No Money Mobility
  • ½ Kneeling Seal Claps
  • ½ Kneeling Gator Chomps

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

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

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

  • Swing Lunge (L)
  • Squat Jumps
  • Swing Lunge (R )
  • Ice Skaters (Plyometric)
  • Lateral Lunge + Curtsy Lunge
  • Lateral Bear Crawls (2 steps e. way)
  • Lateral Lunge + Curtsy Lunge
  • Plank Elevators

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,

TC

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

Mobilize and Move! – Session #27 (7/26/2021)

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! **


Session #27 (7/26/2021)

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

  • Hip Circles (Both Directions)
  • Hockey Stretches (Tall/Low)
  • Fire Hydrants (L/R)
  • Hip Rolls

B. 2 x 20 s. Each 

  • T-Spine Extensions
  • Cat/Cows
  • “Where’s My Shoes”
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Pigeons + T-Spine Extension
  • ½ Adductor Stretch
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 5 s. Hold Out
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Quad Pull + Opp. Arm Reach
  • Toe Sweep
  • Figure 4’s
  • Reverse Lunge + Overhead Reach

B. 2 x 20 s. Each

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

Total Body Strength 

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

  • Iso 90 Degree Squat Hold + Squats
  • Jumping Jacks
  • Lunge Matrix (L)
  • Seal Jacks
  • Lunge Matrix (R )
  • Run in Place
  • Bear Crawls (4 steps up/back)
  • RKC Plank

+ 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,

TC

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

Activate and Attack! – Session #26 (7/21/2021)

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. 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 #26 (7/21/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi-Circles (L/R)
  • Glute Bridge + T-Spine Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (Both Directions)
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretch (Tall/Low)
  • Pigeons (Static Hold)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider Abbreviated Flow

Standing Mobility → 2 x 20 s. Each

  • Knee Hug + Quad Pull
  • Jumping Jacks
  • Toe Sweeps
  • Seal Jacks
  • Figure 4’s
  • Open the Gates
  • Forward A-Skip
  • Close the Gates
  • Side On A-Skip
  • Windmills
  • World’s Greatest Stretch

Activate

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

  • Ice Skaters
  • Marches
  • Lateral Walks (4 each way)
  • Squats

B. 3 x 15 s. Each 

  • Back Burners- SLOW!

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Quadruped Touchdowns
  • Quadruped Seal Claps
  • Quadruped Gator Chomps

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

  • Foot Fire (L/R)
  • Monster Walks
  • Jumping Jacks
  • Diagonal 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 (Plyometric)
  • Straight Bear Crawl
  • Half Kneeling MB Row
  • Plank Elevators
  • 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,

TC

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

Mobilize and Move! – Session #26 (7/19/2021)

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! **


Session #26 (7/19/2021)

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
  • Snow Angels
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles (Both Directions)
  • T-Spine Extensions (L/R)
  • Hip Rolls 
  • Cat/Cows

B. 2 x 20 s. Each 

  • (Tall/Low) Hockey Stretch
  • “Where’s My Shoes”
  • Pigeons + T-Spine Extension
  • ½ Kneeling Adductor Stretch (L/R)
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Fire Hydrants (L/R)
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 2 s. holds
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Toe Sweeps
  • Quad Pull + Opp. Arm Reach
  • Airplanes (L/R)
  • Reverse Lunge + Twist Over Front Leg

B. 2 x 20 s. Each

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

Total Body Strength 

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

  • Iso Split Lunge + Rev. Lunge Reps (L)
  • Lateral Bear Crawls
  • Iso Split Lunge + Rev. Lunge Reps (R )
  • Push-Up Position Arm to Side (2 s.)

B. 3 x 20 s. (NO REST!) 

→ 20 -30 s. Rest between sets

  • Opp. Toe Touches/ Straight Toe Touches
  • Reverse Crunch w/ Hip Drive
  • RKC Plank
  • 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,

TC

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

Activate and Attack! – Session #25 (7/14/2021)

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. 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

**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 #25 (7/14/21)

Supine Mobility → 2 x 20 s. Each

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

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (Both Directions)
  • Cat/Cows
  • Hip Rolls
  • Hockey Stretch (Tall/Low)
  • Pigeons + T-Spine Ext.
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider Abbreviated Flow

Standing Mobility → 2 x 20 s. Each

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

Activate

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

  • Clam Shells (L/R)
  • Abductions (Hips Up)
  • Glute Bridges
  • Abductions (Hips Down)

B. 3 x 12 s. Each 

  • Back Burners- SLOW! (T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Seal Clap + Front Raise
  • Gator Chomp
  • SLOW Touchdown (10 s.)

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

  • Tall Hop Scotches
  • Monster Walks
  • Low Hop Scotches
  • Diagonal Walks

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

  • Swing Lunge (L)
  • Squat Pos. Miniband Row
  • Swing Lunge (R )
  • Ice Skaters (Plyometric)
  • Lateral Bear Crawl 
  • Half Kneeling MB Shoulder Presses
  • RKC Plank w/ Miniband
  • Reverse Crunch w/ Hip Drive

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,

TC

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

Mobilize and Move! – Session #25 (7/12/21)

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 #25 (7/12/2021)

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

  • Hip Circles (Both Directions)
  • Hip Rolls
  • Hockey Stretches (Tall/Low)
  • Fire Hydrants (L/R)

B. 2 x 20 s. Each 

  • Cat/Cows
  • “Where’s My Shoes”
  • T-Spine Extension
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Pigeons (L/R) + Static Hold
  • ½ Kneeling Adductor Stretch
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 2 s. holds
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Toe Sweeps
  • Quad Pull + Opp. Arm Reach
  • Standing Figure 4’s
  • Reverse Lunge + Overhead Reach

B. 2 x 20 s. Each

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

Total Body Strength 

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

  • Straight Bear Crawl (4 steps up & back)
  • Lunge Matrix (L)
  • PUP Tap Combo
  • Lunge Matrix (R )

B. 3 x 20 s. (NO REST!) 

→ 20 -30 s. Rest between sets

  • Side Plank (L)
  • Side Plank (R )
  • RKC Front Plank
  • Reverse Crunch w/ Hip Drive
  • 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! 

Activate and Attack! – Session #24 (7/7/21)

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

**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 #24 (7/7/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi-Circles (L/R)
  • Glute Bridge + T-Spine Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (Both Directions)
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretch (Tall/Low)
  • Pigeons (Static Hold)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider Abbreviated Flow

Standing Mobility → 2 x 20 s. Each

  • Jumping Jacks
  • Knee Hug + Quad Pull
  • Seal Jacks
  • Punters
  • Forward A-Skip
  • Open the Gates
  • Side On A-Skips
  • Close the Gates
  • Lateral Lunge + Reach
  • Windmills
  • World’s Greatest Stretch

Activate

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

  • Standing Fire Hydrants (L/R)
  • Lateral Walks (4 steps each way)
  • Squats

B. 3 x 10 s. Each 

  • Back Burners- SLOW! (T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Seal Claps
  • Gator Chomps
  • Touchdowns

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

  • Foot Fire (L/R)
  • Jumping Jacks
  • 2 in 2 Out

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

  • Lunge Matrix (L)
  • Split Stance Miniband Row
  • Lunge Matrix (R )
  • Ice Skaters (Plyometric)
  • Straight Bear Crawl 
  • Toe Touches (Opposite/Straight)
  • Plank Elevators
  • Reverse Crunch w/ Hip Drive

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,

TC

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

Mobilize and Move! – Session #24 (7/5/2021)

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! **


Session #24 (7/5/2021)

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

  • Hip Circles (Both Directions)
  • Cat/Cows
  • Hip Rolls
  • T-Spine Extensions

B. 2 x 20 s. Each 

  • Hockey Stretch (Tall/Low)
  • “Where’s My Shoes”
  • Pigeons + T-Spine Extension
  • ½ Kneeling Adductor Stretch
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Fire Hydrants (L/R)
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 2 s. holds
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Toe Sweeps
  • Quad Pull + Opp. Arm Reach
  • Airplanes (L/R)
  • Reverse Lunge + Twist Over Front Leg

B. 2 x 20 s. Each

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

Total Body Strength 

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

  • Squat + Reverse Lunge (L)
  • Bear Crawl (4 steps up & back)
  • Squat + Reverse Lunge (R )
  • Push-Up Position Opp. Tap Combo
  • Lateral Lunge + Curtsy Lunge (L)
  • RKC PLank
  • Lateral Lunge + Curtsy Lunge (R )
  • Run in Place

B. 3 x 20 s. (NO REST!) 

→ 20 -30 s. Rest between sets

  • Opposite Toe Touches
  • Toe Touches
  • Reverse Crunch w/ Hip Drive
  • 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,

TC

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

Activate and Attack! – Session #23 (6/30/2021)

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. 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

**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 #23 (6/30/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Can Openers
  • Glute Bridge Marches
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

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

Standing Mobility → 2 x 20 s. Each

  • Forward A-Skip
  • Knee Hug + Quad Pull
  • Side On A-Skip
  • Toe Sweeps
  • Jumping Jacks
  • Open the Gates
  • Seal Jacks
  • Close the Gates
  • Front Lunge w/ Twist Over Front Leg
  • Windmills
  • World’s Greatest Stretch

Activate

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

  • Miniband Ice Skaters
  • Marches
  • Lateral Walks (4 steps each way)
  • Squats

B. 3 x 10 s. Each 

  • Back Burners- SLOW!

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

  • 3-Way Seal Claps
  • Touchdowns

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

  • Hop Scotch (Tall)
  • Monster Walks
  • Hope Scotch (Low)
  • Diagonal Walks

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

  • Reverse Lunge + Knee Drive (L)
  • Squat Pos. MB Row
  • Reverse Lunge + Knee Drive (R )
  • Ice Skaters (Plyometric)
  • Lateral Bear Crawl 
  • Miniband Front Plank
  • Toe Touches (Opposite/Straight)
  • Reverse Crunch w/ Hip Drive

If this workout interests you, please e-mail: tylercotterell235@gmail.com for details on how to receive the recording or to get on the mailing list for future live 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! – Session #23 (6/28/21)

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 #23 (6/28/2021)

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

  • Hip Circles (Both Directions)
  • Hip Rolls
  • Fire Hydrants
  • Hockey Stretch (Tall/Low)

B. 2 x 20 s. Each 

  • “Where’s My Shoes”
  • Cat/Cows
  • T-Spine Extension

C. 2 x 20 s. Each

  • Pigeons + T-Spine Extension (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • 1/2 Kneeling Arm Circles (L/R)
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 2 s. holds
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Quad Pull + Opposite Arm Reach
  • Toe Sweeps
  • Reverse Lunge + Overhead Reach
  • Punters

B. 2 x 20 s. Each

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

Total Body Strength 

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

  • Swing Lunge (L)
  • Jumping Jacks
  • Swing Lunge (R )
  • Seal Jacks
  • Lateral Lunge + Curtsy Lunge (L)
  • Run in Place
  • Lateral Lunge + Curtsy Lunge (R )
  • Lateral Bear Crawls

B. 2 x 20 s. (NO REST!) 

→ 20 -30 s. Rest between sets

  • Toe Touches
  • Reverse Crunch w/ Hip Drive
  • RKC Plank

+ Cool Down Stretch


If this workout interests you, please e-mail: tylercotterell235@gmail.com for details on how to receive the recording or to get on the mailing list for future live workouts! 

Yours in Fitness and Health,

TC

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