Activate & Attack!- Session #21 (6/16/21)

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 #21 (6/16/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi Circles
  • Glute Bridge + T Spine Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretch (Tall/Low)
  • 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

  • Jumping Jacks
  • Knee Hug + Quad Pull
  • Seal Jacks
  • Toe Sweeps
  • Forward A-Skips
  • Open the Gates
  • Side On A-Skips
  • Close the Gates
  • Reverse Lunge + Overhead Reach
  • Windmills
  • World’s Greatest Stretch


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

  • Fire Hydrants (L/R)
  • Lateral Walks
  • Squats

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

  • No Money Mobility
  • 3-Way Seal Clap
  • Touchdowns- 10 seconds SLOW

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

  • Jumping Jacks
  • Monster Walk
  • 2 In 2 Out
  • Diagonal Walk

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

  • Lunge Matrix (L)
  • Squat Pos. MB Row
  • Lunge Matrix (R )
  • Ice Skaters (Plyometric)
  • Lateral Bear Crawl 
  • ½ Kneeling Shoulder Press
  • Miniband Front Plank
  • Reverse Crunch w/ Hip Drive

+ 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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