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. 

Mobilize and Move! (10/25/2021)

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! **


(10/25/2021)

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) (L/R)
  • Cat/Cows
  • Hip Rolls
  • T-Spine Extensions (L/R)
  • Hockey Stretches (Tall/Low)

B. 2 x 20 s. Each 

  • “Where’s My Shoes”
  • Pigeons + T-Spine Extensions (L/R)
  • ½ 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 
  • Toe Sweeps
  • Quad Pull + Opp. Arm Reach
  • Airplanes (L/R)
  • Reverse Lunge + Overhead Reach

B. 2 x 20 s. Each

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


Total Body Strength 

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

  • Lunge Matrix (L)
  • Lateral Bear Crawl
  • Lunge Matrix (R )
  • PUP Knee to Opp. Elbow Tap

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

  • RKC Plank
  • Opposite Toe Touch
  • 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.