Activate and Attack! – Session #34 (9/15/2021)

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 #34 (9/15/21)

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
  • Hip Rolls
  • “Where’s My Shoes”
  • Hockey Stretches (Tall/Low)
  • Pigeons + T-Spine Extension (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

  • Knee Hug + Quad Pull
  • Forward A-Skip
  • Toe Sweeps
  • Side On A-Skip
  • Open the Gates
  • Jumping Jacks
  • Close the Gates
  • Seal Jacks
  • Punters
  • Run in Place
  • Windmills
  • World’s Greatest Stretch

Activate

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

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

B. 2 x 15 s. Each -> 1st set slow/2nd set FAST

  • 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
  • 2-Way Seal Claps
  • Gator Chomps

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

  • Foot Fire (L/R)
  • Hop Scotch (Tall/Low)
  • 2 in 2 out

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

  • Straight Bear Crawls
  • Reverse Lunge + Knee Drive (L)
  • Split Squat [Jumps] (L)
  • Reverse Lunge + Knee Drive (R )
  • Split Squat [Jumps] (R )
  • Squat Position 2-Way MB Row
  • MB RKC Plank
  • Opposite Toe Touches

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. 

Leave a Reply

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

WordPress.com Logo

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

Google photo

You are commenting using your Google 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