Activate and Attack! (5/26/21)

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 #19 (5/26/21)

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
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretch
  • 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

  • Jumping Jacks
  • Knee Hug + Quad Pull
  • Seal Jacks
  • Punters
  • Reverse Lunge w/ Twist
  • Open the Gates
  • Windmills
  • Close the Gates
  • BW Squats
  • Alternating Lateral Lunge + Lift Off
  • World’s Greatest Stretch

Activate

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

  • Miniband Ice Skaters
  • Miniband Marches
  • Miniband Squats

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

  • No Money Mobility
  • Seal Claps (3 Way)
  • Touchdowns (10 Seconds SLOW)

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

  • Hopscotches (Tall/Low)
  • Lateral Walks 
  • 2 in 2 out
  • Monster Walks

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

  • Reverse Lunge + Knee Drive (L)
  • [Jump] Squats
  • Reverse Lunge + Knee Drive (R )
  • Ice Skaters (Plyometric)
  • Bear Crawl Position Taps
  • Full Kneeling Shoulder Press
  • Miniband Front Plank
  • 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! (5/24/2021)

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 #19 (5/24/2021)

Supine Mobility- 2 x 20 s. Each

  • Deep Breathing (1x)
  • Knee to Chest w/ ankle rolls
  • Can Openers (L/R)
  • Semi-Circles (L/R)
  • G. Bridge March
  • G. Bridge + Thoracic Spine 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

B. 2 x 20 s. Each 

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

C. 2 x 20 s. Each

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

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Toes in Toes Out
  • Quad Pull + Opposite Arm Reach
  • Toe Sweeps
  • Figure 4’s

B. 2 x 20 s. Each

  • Punters
  • Open the Gates
  • Windmills
  • Close the Gates
  • Lateral Lunge + Lift Off (Left Side)
  • BW Squats
  • Lateral Lunge + Lift Off (Right Side)
  • World’s Greatest Stretch + Neck Roll

Total Body Strength 

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

  • Lunge Matrix (+ Curtsy Lunge) (L)
  • Jumping Jack/Seal Jack
  • Lunge Matrix (+ Curtsy Lunge) (R )
  • PUP Arm to Side/High Fives

B. 3 x 20 s. (NO REST!) 

→ 20 -30 s. Rest between sets

  • [Diagonal] Toe Touches
  • Reverse Crunches
  • Front Plank (w/ feet moving)

+ 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. 

Activate and Attack! (5/19/2021)

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 #18 (5/19/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest
  • Semi-Circles
  • Glute Bridge Marches
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles
  • Cat/Cows
  • Fire Hydrants
  • T-Spine Extensions
  • Hip Rolls
  • Hockey Stretch
  • 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
  • Open the Gates
  • Punters
  • Close the Gates
  • BW Squats
  • Windmills
  • World’s Greatest Stretch

Activate

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

  • Fire Hydrant- Iso Hold + Reps
  • Lateral Walks
  • Squats

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

  • Seal Clap + Front Raise
  • Gator Chomps
  • Shoulder Presses

C. 3 x 20 s. Total Each (Band Around Ankles)

  • Footfire (L/R)
  • Hopscotches (Tall/Low)
  • 2 in 2 out

D. 1 x 15 s. Each (2 s. hold at peak contraction)

  • “Back-Burners” (T’s/Y’s/I’s/W’s/Hands Behind Back Palms Down/ Palms Up)

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

  • Miniband Ice Skaters
  • Squat + Reverse Lunge (L)
  • ISO Split Lunge Band Row (Pronated)
  • Squat + Reverse Lunge (R )
  • ISO Split Lunge Band Row (Neutral)
  • Ice Skaters (Plyometric)
  • Straight Bear Crawl
  • Plank Elevators

+ 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. 

Mobilize and Move (5/17/2021)

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 #18 (5/17/2021)

Supine Mobility- 2 x 20 s. Each

  • Deep Breathing (1x)
  • Knee to Chest w/ ankle rolls
  • Can Openers (L/R)
  • + Semi-Circles (L/R)
  • G. Bridge + Thoracic Spine Reach
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

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

B. 2 x 20 s. Each 

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

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 )

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug on Toe
  • Quad Pull + Opp. Arm Reach
  • Toe Sweeps
  • Figure 4’s
  • Airplanes (L/R)

B. 2 x 20 s. Each

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

Total Body Strength 

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

  • Iso Lunge Hold + Reverse Lunge (L)
  • Run in Place (10/10)
  • Iso Lunge Hold + Reverse Lunge (R )
  • Lateral Bear Crawl

B. 3 x 20 s. (NO REST!) 

→ 20 -30 s. Rest between sets

  • Push-Up Position Tap Combo
  • Reverse Crunches
  • Front Plank (w/ feet moving)
  • 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. 

Activate and Attack! (5/12/21)

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 #17 (5/12/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest
  • Can-Openers
  • Glute Bridge Marches
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles
  • Hip Rolls
  • Hockey Stretches
  • Cat/Cows
  • T-Spine Extensions
  • ½ Kneeling Adductor Stretch
  • PUP Spider Abbreviated Flow

Standing Mobility → 2 x 20 s. Each

  • Jumping Jacks
  • Knee Hug + Quad Pull
  • Seal Jacks
  • Punters
  • Open the Gates
  • Windmills
  • Close the Gates
  • Body Weight Squats
  • Lateral Lunge + Lift Off
  • World’s Greatest Stretch

Activate

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

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

B. 3 x 20 s. Each (Miniband Around Wrists)

  • No Money Mobility
  • Seal Clap
  • Gator Chomp

C. 3 x 20 s. Each (Miniband Around Ankles)

  • Footfire (L/R)
  • Lateral Walks
  • 2 in 2 out
  • Monster Walks

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

  • Lunge Matrix (L)
  • Split Stance Miniband Row (L)
  • Lunge Matrix (R )
  • Split Stance Miniband Row (R )
  • Ice Skaters
  • Lateral Bear Crawl
  • Miniband (Around Wrists) Front Plank
  • 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! (5/10/2021)

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 #17 (5/10/2021)

Supine Mobility- 2 x 20 s. Each

  • Deep Breathing (1x)
  • Knee to Chest w/ ankle rolls
  • Can Openers (L/R)
  • Semi-Circles (L/R)
  • G. Bridge Marches
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles
  • Hip Rolls
  • Tall/Low Hockey Stretch
  • Fire Hydrants

B. 2 x 20 s. Each 

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

C. 2 x 20 s. Each

  • Pigeons + T-Spine Extension (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • PUP Spiders (L)
  • Bird Dogs (L/R)- 2 s. holds
  • PUP Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Toe Sweeps
  • Quad Pull + Opp. Arm Reach
  • Figure 4’s
  • Toes In/ Toes Out

B. 2 x 20 s. Each

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

Total Body Strength 

A. 2 x 30 s. ON/ 15 s. OFF

  • Swing Lunge (L)
  • Jumping Jacks/Seal Jacks/Run in Place (6 s. each)
  • Swing Lunge (R )
  • Bear Crawl

B. 3 x 20 s. (NO REST BETWEEN EXERCISES!) 

→ 20-30s s. Rest between sets

  • RKC Plank
  • Toe Touches
  • 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 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. 

Activate and Attack!

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 #16 (5/5/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest
  • Semi-Circles
  • Glute Bridge Marches
  • Deadbugs

Quadruped Mobility → 2 x 20 s.

  • Hip Circles
  • Cat/Cows
  • Hockey Stretches
  • T-Spine Extensions
  • Hip Rolls
  • ½ Kneeling Adductor Stretch 
  • PUP Spider Abbreviated Flow

Standing Mobility → 2 x 20 s. Each

  • Forward A-Skip
  • Knee Hug + Quad Pull
  • Side on A-Skip
  • Toe Sweeps
  • Open the Gates
  • Punters
  • Close the Gates
  • Body Weight Squats
  • Windmills
  • World’s Greatest Stretch 

Activation

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

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

B. 2 x 20 s. Each (Band Around Wrists)

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

C. 2 x 20 s. Each (Band Around Ankles)

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

D. 2 x 12 s. Each (w/ 2 s. Pause)

  • Backburners (T’s/Y’s/I’s/W’s/Hands Behind Back-Palms Up/Palms Down

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

  • Iso Squat Hold + Reps
  • Split Squat Jumps (L)
  • Iso Squat Hold + Miniband Rows
  • Split Squat Jumps (R )
  • Lateral Lunge + Curtsy Lunge (L)
  • Ice Skaters
  • Lateral Lunge + Curtsy Lunge (R)
  • Plank Elevators

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! (5/3/2021)

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 #16 (5/3/2021)

Supine Mobility

A. 2 x 25 s. each

  • Deep Breathing (1x)
  • Hip Rotations (1x)
  • Knee to Chest w/ ankle rolls
  • Can Openers (L/R)
  • + Semi-Circles (L/R)
  • Glute Bridge + T-Spine Reach
  • Dead Bugs
  • Glute Bridge Walkout
  • Rock and Rollers

Quadruped Mobility

A.  2 x 25 s. each

  • Cat/Cows
  • Hip Circles
  • T-Spine Extensions
  • Hip Rolls

B. 2 x 25 s. Each 

  • Child’s Pose + Handwalk
  • Where’s My Shoes
  • Pigeons +T-Spine Ext.
  • ½ Kneeling Adductor Stretch
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 25 s. Each

  • Fire Hydrants (L/R)
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 3 s. holds
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug on Toe
  • Quad Pull + Reach
  • Toe Sweeps
  • Figure 4’s
  • Airplane + Reverse Lunge

B. 2 x 20 s. Each

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

Total Body Strength

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

  • Reverse Lunge + Knee Drive
  • Jumping Jacks
  • Reverse Lunge + Knee Drive
  • Run in Place

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

  • Reverse Crunches
  • Side Plank (L)
  • Side Plank (R )
  • Push-Up Position Tap Combo

+ Cool Down Stretch

A. 2 x 30 s. Each

  • Figure 4’s (L/R)
  • Butterfly Stretch
  • Supine Glute Stretch (L/R)

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.