Activate and Attack! – Session #31 (8/25/2021)

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


Session #31 (8/25/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi Circles (L/R)
  • Glute Bridge + March 
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (Both Directions) (L/R)
  • “Where’s My Shoes”
  • Hockey Stretch (Tall/Low)
  • Cat/Cows
  • Hip Rolls
  • T-Spine Extension (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

  • Forward A-Skip
  • Knee Hug + Quad Pull
  • Jumping Jacks
  • Toe Sweeps
  • Side on A-Skips
  • Open the Gates
  • Seal Jacks
  • Close the Gates
  • Run in Place
  • Punters
  • BW Squats
  • Alternating Lateral Lunge + Lift Off
  • World’s Greatest Stretch

Activate

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

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

B. 2 x 10 s. Each -> 2 S. Hold!

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Touchdowns
  • 2-Way Seal Claps
  • Gator Chomps (SLOW!)

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

  • Jumping Jacks
  • Lateral Walks
  • 2 in 2 out
  • Monster Walks

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

  • Split Squat [Jump] (L)
  • Lateral Bear Crawl (2 steps each)
  • Split Squat [Jump] (R )
  • Squat Position MB Row
  • Ice Skaters (Plyometric)
  • PUP Arm to Side (2 s. hold)
  • Full Kneeling MB Shoulder Press
  • Reverse Crunch w/ Hip Drive

If this workout interests you, please e-mail: tylercotterell235@gmail.com for details on how to receive the recording or more information on individualized workouts! 

Yours in Fitness and Health,

TC

Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass. 

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