Activate and Attack! – Session #22 (6/23/21)

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 # 22 (6/23/21)

Quad. Hip/Thoracic Mobility → 2 x 20 s.

  • Hip Circles (both directions)
  • Cat/Cows
  • Hip Rolls
  • Tall/Low Hockey Stretch
  • Where’s My Shoes
  • Pigeons + T-Spine Ext.
  • ½ Kneeling Adductor Stretch
  • PUP Spider Stretch Full Flow

Standing Mobility → 2 x 20 s. Each

  • Forward A-Skip
  • Knee Hug + Quad Pull
  • Side on A-Skip
  • Toe Sweeps
  • Jumping Jacks
  • Standing Figure 4’s
  • Open the Gates
  • Alt. Reverse Lunge + Reach
  • Close the Gates
  • BW Squats
  • Seal Jacks
  • Alternating Lateral Lunge + Lift Off
  • World’s Greatest Stretch


A. 3 x 20 s. Each 

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

B. 3 x 20 s. 

  • No Money Mobility- Slow
  • 2 Hand Position Seal Claps
  • Fast Gator Chomps
  • Touchdowns

C. 3 x 20 s. Each

  • Foot Fire (L/R)
  • Jumping Jacks
  • Hop Scotch + Squat

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

  • MB Ice Skaters
  • Swing Lunge (L)
  • Squat Pos. Neutral Grip Row
  • Swing Lunge (R )
  • Bear Crawl Pos. Opp. Tap
  • Kneeling Miniband Shoulder Press
  • Plank (Feet Moving)
  • Reverse Crunch 

+ 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. 

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s