Activate and Attack! (6/9/2021)

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 #20 (6/9/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Can Openers
  • Glute Bridge Marches
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles
  • Cat/Cows
  • Hip Rolls
  • T-Spine Extensions
  • Hockey Stretch
  • Pigeons + T- Spine Extension (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider Abbreviated Flow

Standing Mobility → 2 x 20 s. Each

  • Forward A-Skip
  • Knee Hug + Quad Pull
  • Side on A-Skip
  • Punters
  • Jumping Jacks
  • Open the Gates
  • Seal Jacks
  • Close the Gates
  • Body Weight Squats
  • Windmills
  • World’s Greatest Stretch


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

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

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

  • Touchdowns
  • Seal Claps
  • Gator Chomps

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

  • Foot Fire
  • Lateral Walks 
  • Hop Scotches
  • Monster Walks

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

  • Squat + Reverse Lunge
  • Split Lunge MB Row (Left Side)
  • Squat + Reverse Lunge
  • Split Lunge MB Row (Right Side)
  • Ice Skaters (Plyometric)
  • Bear Crawl Position Taps
  • Full Kneeling Shoulder Press
  • Miniband Front Plank

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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