Activate and Attack! (10/6/2021)

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. Once your muscles are fully activated, the workout concludes with 10-15 minutes of full body strength work that can be done either with body weight or a single dumbbell.

**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! **


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)
  • Cat/Cows
  • Hockey Stretches (Tall/Low)
  • “Where’s My Shoes”
  • Hip Rolls
  • T-Spine Extension (L/R)
  • Pigeon 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
  • Reverse Lunge + Reach
  • Run in Place
  • Open the Gates
  • Forward A-Skip
  • Close the Gates
  • Side On A-Skip
  • World’s Greatest Stretch


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

  • Quadruped Fire Hydrants (L/R)
  • Split Lunges (L/R)
  • 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)

  • No Money Mobility
  • 2-Way Seal Clap
  • Gator Chomps

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

  • Foot Fire (L/R)
  • Lateral Walks
  • Jumping Jacks
  • Monster Walks

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

  • Reverse Lunge + Knee Drive (L)
  • Lateral Bear Crawls
  • Reverse Lunge + Knee Drive
  • Squat Pos. MB Row (Neutral Grip)
  • Ice Skaters
  • Split Stance MB Shoulder Press
  • RKC Front Plank
  • Reverse Crunches

If this workout interests you, please e-mail: for details on how to receive 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. 

Leave a Reply

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

You are commenting using your 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