Activate and Attack! – Session #32 (9/1/2021)

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 #32 (9/1/21)

Supine Mobility → 2 x 20 s. Each

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

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (Both Directions) (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretches (Tall/Low)
  • Pigeons (Static- L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

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

Activate

A. 3 x 20 s. Each (Band Around Toes)

  • Ice Skaters
  • Marches
  • Squats

B. 2 x 12 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)

  • No Money Mobility
  • Touchdowns
  • Seal Claps

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

  • Hop Scotches (Tall/Low)
  • Lateral Walks
  • 2 in 2 out
  • Diagonal Walks

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

  • Squat [Jumps]
  • Bear Crawl (4 steps Up & Back)
  • Swing Lunge (L)
  • Ice Skaters (Plyometric)
  • Swing Lunge (R )
  • PUP Arm Out Front (2 s. hold)
  • Split Stance MB Shoulder Press
  • RKC Plank

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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