Activate and Attack! (10/13/2021)

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
  • Semi Circles (L/R)
  • Glute Bridge + March
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Rolls
  • T-Spine Extensions
  • Hip Circles (L/R)
  • Cat/Cows
  • Hockey Stretch (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
  • Toe Sweeps
  • Figure 4’s
  • Forward A-Skip
  • Open the Gates
  • Side on A-Skip
  • Close the Gates
  • Windmills
  • World’s Greatest Stretch

**JJ/SJ/RIP = 10 s. Each of Jumping Jacks/Seal Jacks/Run in Place


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

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

B. 2 x 12 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
  • Seal Claps
  • Lat Pulldown

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

  • Foot Fire (L/R)
  • Hop Scotches (Tall/Low)
  • 2 In 2 Out

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

  • ISO Split Lunge + Reps (L)
  • Straight Bear Crawls
  • ISO Split Lunge + Reps (R )
  • Squat [Jumps]
  • Split Stance MB Row (L)
  • Ice Skaters
  • Split Stance MB Row (R )
  • MB RKC Plank

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. 

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