Activate and Attack! – Session #24 (7/7/21)

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 #24 (7/7/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi-Circles (L/R)
  • Glute Bridge + T-Spine Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (Both Directions)
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretch (Tall/Low)
  • Pigeons (Static Hold)
  • 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
  • Punters
  • Forward A-Skip
  • Open the Gates
  • Side On A-Skips
  • Close the Gates
  • Lateral Lunge + Reach
  • Windmills
  • World’s Greatest Stretch


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

  • Standing Fire Hydrants (L/R)
  • Lateral Walks (4 steps each way)
  • Squats

B. 3 x 10 s. Each 

  • Back Burners- SLOW! (T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Seal Claps
  • Gator Chomps
  • Touchdowns

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

  • Foot Fire (L/R)
  • Jumping Jacks
  • 2 in 2 Out

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

  • Lunge Matrix (L)
  • Split Stance Miniband Row
  • Lunge Matrix (R )
  • Ice Skaters (Plyometric)
  • Straight Bear Crawl 
  • Toe Touches (Opposite/Straight)
  • Plank Elevators
  • Reverse Crunch w/ Hip Drive

If this workout interests you, please e-mail: for details on how to receive the recording or more information on individualized 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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