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 


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: for details on how to receive the recording or to get on the mailing list for future live workouts!

Yours in Fitness and Health,


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

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