Category: Fitness & Health

Activate and Attack! (1/26/2022)

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! **

(1/26/2022)

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 (L/R)
  • Cat/Cows
  • Hockey Stretches (Tall/Low)
  • “Where’s My Shoes”
  • Hip Rolls
  • ½ Kneeling Adductor Stretch (L/R)
  • Pigeons + T-Spine Extension (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

  • Jumping Jacks
  • Knee Hug 
  • Seal Jacks
  • Toe Sweeps
  • Run in Place
  • Quad Pull + Reach
  • Open the Gates
  • Punters
  • Close the Gates
  • Windmills
  • World’s Greatest Stretch

Activate

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

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

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

  • Gator Chomps
  • 2-Way Seal Claps
  • Touchdowns 

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

  • Foot Fire (L/R)
  • Lateral Walks (4 each way)
  • Hop Scotch + Squat
  • Monster Walks (4 each way)

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

  • ISO Split Lunge Hold + Reps (L)
  • Squat [Jumps]
  • ISO Split Lunge Hold + Reps (R )
  • Ice Skaters
  • Squat Position MB Rows
  • Straight Bear Crawls (4 up & back)
  • Half Kneeling MB Shoulder Press
  • Reverse Crunch w/ 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! (1/24/2022)

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! **

(1/24/2022)

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 (L/R)
  • Fire Hydrants (L/R)
  • Hockey Stretch (Tall/Low)
  • Hip Rolls
  • ½ Kneeling Adductor Stretch (L/R)

B. 2 x 20 s. Each 

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

C. 2 x 20 s. Each

  • Pigeons + 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 Sweep
  • Quad Pull + Opp. Arm Reach
  • Airplanes + Reverse Lunge (L/R)

B. 2 x 20 s. Each

  • Open the Gates
  • Windmills
  • Close the Gates
  • Punters
  • World’s Greatest Stretch 

Total Body Strength 

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

  • Iso Squat Hold + Reps
  • Bear Crawl Position Taps
  • Reverse Lunge + Knee Drive (R )
  • Push-Up + Lateral Crawl
  • Reverse Lunge + Knee Drive (L)
  • Jumping Jacks/Run in Place

B. Core Finisher:

2 x 20 s. Each (No rest between exercises)

  • RKC Plank w/ Feet Marching
  • Side Plank + T-Spine Reach
  • 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 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! (1/19/2022)

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! **

(1/19/2022)

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

  • Fire Hydrants (L/R)
  • Cat/Cows
  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls 
  • Hockey Stretches (Tall/Low)
  • Pigeons + T-Spine Ext. (L/R)
  • Push-Up Position Spider (L/R)

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
  • Punters
  • World’s Greatest Stretch

Activate

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

  • Lateral Walks (4 steps each way)
  • Monster Walks (4 steps each way)
  • Diagonal Walks (4 steps each way)

B. 3 x 30 s. Each -> 2 s. Hold at Top

(Band Around Wrists)

  • Full Kneeling No Money Mobility
  • Full Kneeling Touchdowns

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

  • Jumping Jacks
  • Hop Scotch + Squat
  • 2 in 2 Out

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

  • Reverse Lunge + Knee Drive (L)
  • Squat Jumps
  • Reverse Lunge + Knee Drive (R )
  • Skier Hops
  • Split Stance MB Row (L)
  • Push-Up Position Tap Combo
  • 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! (1/17/2022)

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! **

(1/17/2022)

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

B. 2 x 20 s. Each 

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

C. 2 x 20 s. Each

  • Pigeons + Static Hold (L/R)
  • ½ Kneeling Add. Stretch + T-Spine (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 on Toe 
  • Punters
  • Quad Pull + Opp. Arm Reach
  • Toes in Toes Out
  • Figure 4’s

B. 2 x 20 s. Each

  • Open the Gates
  • Toe Sweeps
  • Close the Gates
  • Lateral Lunge + Lift Off (Alt.)
  • World’s Greatest Stretch + Neck Roll

Total Body Strength 

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

  • Lunge Matrix (L)
  • Push Up Position Tap Combo
  • Lunge Matrix (R )
  • Side Plank w/ Top Leg Abduction

B. 3 x 20 s. Each (No rest between exercises)

  • Lateral Bear Crawl (2 steps each)
  • RKC Plank
  • 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! (1/12/2022)

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! **

(1/12/2022)

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 (L/R)
  • Quadruped Neck Rolls
  • Hip Rolls
  • T-Spine Extensions
  • Hockey Stretches (Tall/Low)
  • Cat/Cows
  • 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
  • Quad Pull + Reach
  • Run in Place
  • Punters
  • Open the Gates
  • Windmills 
  • Close the Gates
  • Alt. Lateral Lunge + Lift Off
  • World’s Greatest Stretch

Activate

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

  • Ice Skaters
  • Marches
  • Squats

B. 2 x 15 s. Each -> 2 s. hold

  • 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 + Front Raise
  • Gator Chomps

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

  • Foot Fire (L/R)
  • Monster Walk
  • Tall/Low Hop Scotch
  • Diagonal Walk

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

  • Lateral Bear Crawls (2 steps e. way)
  • Lunge Matrix (L)
  • Squat Jumps
  • Lunge Matrix (R )
  • Ice Skaters
  • Split Stance MB Row
  • MB PUP Opp. Wrist Tap
  • Opposite 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! (1/10/2022)

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! **

(1/10/2022)

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 (L/R)
  • Hip Rolls
  • Fire Hydrants (L/R)
  • Hockey Stretch (Tall/Low)
  • ½ Kneeling Adductor Stretch (L/R)

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 + 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 
  • Toes In/ Toes Out
  • Quad Pull + Opp. Arm Reach
  • Airplanes (L/R)
  • Reverse Lunge + Twist

B. 2 x 20 s. Each

  • Open the Gates
  • Punters
  • Close the Gates
  • Windmills
  • World’s Greatest Stretch 

Total Body Strength 

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

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

B. Core Finisher:

2 x 20 s. Each (No rest between exercises)

  • RKC Plank
  • Side Plank + Hip Drop (L/R)
  • Toe Touches
  • 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! (1/5/2022)

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! **

(1/5/2022)

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

Standing Mobility → 2 x 20 s. Each

  • Jumping Jacks
  • Knee Hug 
  • Seal Jacks
  • Quad Pull + Opposite Arm Reach
  • Run in Place
  • Open the Gates
  • Forward A-Skip
  • Close the Gates
  • Side On A-Skip
  • 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 12 s. Each -> 2 s. hold

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

C. 3 x 30 s. Each (Band Around Wrists)

  • Touchdowns (Medium Tempo)
  • 3-Way Seal Claps (10 s. each)

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

  • Squat + Reverse Lunge (L)
  • Ice Skaters
  • Squat + Reverse Lunge (R )
  • Bear Crawls (4 steps up & back)
  • Squat Pos. MB Row
  • Half Kneeling MB Shoulder Press
  • Push-Up Position Tap Combo
  • 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! (1/3/2022)

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! **

(1/3/2022)

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 (L/R)
  • Quadruped Neck Rolls
  • Fire Hydrants (L/R)
  • Cat/Cows

B. 2 x 20 s. Each 

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

C. 2 x 20 s. Each

  • Pigeons (Static Hold- L/R)
  • 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 
  • Toe Sweep
  • Quad Pull + Opp. Arm Reach
  • Figure 4’s
  • Front Lunge + Twist

B. 2 x 20 s. Each

  • Open the Gates
  • Windmills
  • Close the Gates
  • Lateral Lunge + Lift Off (Alt.)
  • World’s Greatest Stretch + Neck Roll

Total Body Strength 

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

  • Reverse Lunge (L)
  • Bear Crawl (4 steps up & back)
  • Reverse Lunge (R )
  • Push Up Position Tap Combo
  • Lateral Lunge + Curtsy Lunge (L)
  • RKC Plank
  • Lateral Lunge + Curtsy Lunge (R )
  • 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! (12/30/2021)

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. 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! **

(12/30/2021)

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

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

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
  • Run in Place
  • World’s Greatest Stretch

Activate

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

  • Ice Skaters
  • Marches
  • Squats

B. 2 x 10 s. Each -> 2 s. hold

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Seal Clap Iso + Reps (10 s. each)
  • Gator Chomp Iso + Reps (5 s. each)
  • Touchdowns Reps + Iso (10 s. each)

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

  • Jumping Jacks
  • Monster Walks
  • Hop Scotch + Squat
  • Diagonal Walks

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

  • Lunge Matrix (L)
  • Lateral Bear Crawls
  • Lunge Matrix (R )
  • Ice Skaters
  • Split Stance MB Shoulder Press
  • PUP Wrist Taps
  • Squat Position MB Rows
  • Opposite 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! (12/27/2021)

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! **

(12/27/2021)

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

B. 2 x 20 s. Each 

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

C. 2 x 20 s. Each

  • Hip Rolls
  • Pigeons (L/R) Static Hold
  • 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 on Toe
  • Quad Pull + Opp. Arm Reach
  • Punters
  • Reverse Lunge + Twist

B. 2 x 20 s. Each

  • Open the Gates
  • Toe Sweeps
  • 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

  • ISO Squat Hold + Reps
  • Jumping Jacks
  • Reverse Lunge + Knee Drive (L)
  • Seal Jacks
  • Reverse Lunge + Knee Drive (R )
  • Run in Place
  • PUP Tap Combo
  • 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.