Activate and Attack! (10/20/2021)

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! **


(10/20/21)

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 (L/R)
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows
  • Fire Hydrants (L/R)
  • 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

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

Activate

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

  • Lateral Walks
  • Monster Walks
  • Diagonal Walks

B. 2 x 15 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)

  • 3-Way Seal Claps
  • Gator Chomps
  • Touchdowns (10 s.)

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

  • Foot Fire (L/R)
  • Hop Scotch + Squat
  • 2 In 2 Out

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

  • Lunge Matrix (L)
  • Squat [Jumps]
  • Lunge Matrix (R )
  • Ice Skaters
  • Squat Position MB Row
  • Half Kneeling MB Shoulder Press
  • PUP Tap Combination
  • Toe Touches

If this workout interests you, please e-mail: tylercotterell235@gmail.com for details on how to receive 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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