Activate and Attack! (12/15/2021)

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! **


(12/15/21)

Supine Mobility → 2 x 20 s. Each

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

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • “Where’s My Shoes”
  • Hockey Stretches (Tall/Low)
  • Hip Rolls
  • T-Spine Extensions (L/R)
  • Pigeons + Static Hold (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 + Reach
  • Jumping Jacks
  • Toe Sweeps
  • Seal Jacks
  • Figure 4’s
  • Open the Gates
  • Windmills
  • Close the Gates
  • 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 -> Normal Tempo

  • 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 2-way Seal Clap
  • Full Kneeling Touchdowns
  • PUP Wrist Taps

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 )
  • Squat Jumps
  • Push-Up + Lateral Crawl
  • Split Stance MB Row
  • Opposite Toe Touches
  • Reverse Crunches

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! (12/13/2021)

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! **


(12/13/2021)

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 Rolls
  • Hip Circles (L/R)
  • Fire Hydrants (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 (L/R) Static Hold
  • ½ Kneeling 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 
  • Quad Pull + Opp. Arm Reach
  • Punters
  • Alternating Front Lunge + Twist

B. 2 x 20 s. Each

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


Total Body Strength 

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

  • ISO Lunge Hold + Reverse Lunges (L)
  • PUP Tap Combo
  • ISO Lunge Hold + Reverse Lunges (R )
  • Lateral Bear Crawls (2 steps e. way)

CARDIO FINISHER: 

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

(Rest 15 s. Between sets)

  • Jumping Jacks
  • Seal Jacks
  • Run in Place   
  • 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! (12/8/2021)

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! **


(12/8/21)

Supine Mobility → 2 x 20 s. Each

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

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • “Where’s My Shoes”
  • Cat/Cows
  • Fire Hydrants (L/R)
  • Pigeons + T-Spine Ext. (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

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

Activate

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

  • Lateral Walks
  • Monster Walks
  • Diagonal Walks

B. 2 x 10 s. Each -> Normal Tempo

  • 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 Seal Clap
  • Full Kneeling Gator Chomp
  • Full Kneeling Touchdowns

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

  • Foot Fire (L/R)
  • Hop Scotches (Tall/Low)
  • Hop Scotch + Squat

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

  • Squat + Reverse Lunge (L)
  • Lateral Bear Crawls (2 steps each)
  • Squat + Reverse Lunge (R )
  • PUP Tap Combo
  • Squat Position Band Row
  • MB Shoulder Press
  • RKC Plank
  • Reverse Crunches

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! (12/6/2021)

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! **


(12/6/2021)

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
  • 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)
  • Cat/Cows
  • 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)
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

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

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 20 s. ON/ 10 s. OFF

  • Swing Lunge (L)
  • Straight Bear Crawl (4 steps out & back)
  • Swing Lunge (R )
  • Run in Place

CORE FINISHER: 

B. 3 x 20 s. → NO Rest between exercises

  • Push-Up Position Tap Combo
  • RKC Plank 
  • Straight Leg Crunch
  • Reverse Crunch     
  • 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! (12/1/2021)

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! **


(12/1/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Can Openers (L/R)
  • Glute Bridge + Thoracic Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • Cat/Cows
  • Hockey Stretches (Tall/Low)
  • “Where’s My Shoes”
  • Hip Rolls
  • T-Spine Extensions (L/R)
  • Pigeons + Static Hold (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
  • Forward A-Skip
  • Punters
  • Side on A-Skip
  • Quad Pull + Opp. Arm Reach
  • Run in Place
  • Open the Gates
  • Jumping Jacks
  • Close the Gates
  • Seal Jacks
  • World’s Greatest Stretch

Activate

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

  • Ice Skaters
  • Marches
  • Squats

B. 2 x 12 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)

  • Touchdowns
  • 2-Way Seal Clap
  • Gator Chomps

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)
  • Straight Bear Crawls (4 each way)
  • Lunge Matrix (R )
  • Skate to Stick
  • SA Split Stance MB Row (L)
  • MB Shoulder Press
  • SA Split Stance MB Row (R )
  • 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. 

Mobilize and Move! (11/29/2021)

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! **


(11/29/2021)

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

B. 2 x 20 s. Each 

  • “Where’s My Shoes”
  • Cat/Cows
  • T-Spine Extensions (L/R)
  • 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 
  • Toe Sweeps
  • Quad Pull + Opp. Arm Reach
  • Punters
  • Alternating Reverse Lunge + Twist

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

  • Squat + Reverse Lunge (L)
  • Lateral Bear Crawl (2 steps out & back)
  • Squat + Reverse Lunge (R )
  • Jumping Jacks/Seal Jacks

CORE FINISHER: 

B. 3 x 20 s. → NO Rest between exercises

  • Reverse Crunch w/ Hip Drive
  • Opposite Toe Touches
  • Push-Up Position Tap Combo
  • RKC Plank      
  • 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! (11/24/2021)

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.