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


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: 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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