Activate and Attack! – Session #35 (9/22/2021)

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 #35 (9/22/21)

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)
  • Cat/Cows
  • Hockey Stretches (Tall/Low)
  • “Where’s My Shoes”
  • Hip Rolls
  • T-Spine Extensions (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
  • Jumping Jacks
  • Punters
  • Seal Jacks
  • Open the Gates
  • Forward A-Skips
  • Close the Gates
  • Side On A-Skips
  • Run in Place
  • Alternating Lateral Lunge
  • World’s Greatest Stretch


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

  • Fire Hydrants (ISO Hold + Reps)
  • Lateral Walks
  • Squats 

B. 2 x 10 s. Each -> 3 s. Pause* 

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Touchdowns (SLOW)
  • Gator Chomps (Slow/Fast)
  • Seal Claps (Slow/Fast)

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

  • Foot Fire (L/R)
  • Jumping Jacks
  • Low Hop Scotches

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

  • Lunge Matrix (L)
  • Lateral Bear Crawl
  • Lunge Matrix (R )
  • Squat [Jumps]
  • Split Stance MB Row
  • Ice Skaters
  • Split Stance MB Row
  • MB Push-Up Position Wrist Taps 

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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