Activate and Attack! (11/17/2021)

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

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


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

  • Lateral Walks (4 out  & back)
  • Monster Walks (4 steps out & back)
  • Diagonal Walks (4 steps out & back)

B. 2 x 12 s. Each -> Fast Reps

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Full Kneeling Touchdowns
  • Full Kneeling Seal Claps
  • Full Kneeling Gator Chomps

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

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

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

  • ISO Split Lunge + Rev. Lunge (L)
  • Squat [Jumps]
  • ISO Split Lunge + Rev. Lunge (R )
  • Ice Skaters (PLYO)
  • Squat Position Miniband Row
  • Lateral Bear Crawl (2 steps each)
  • Half Kneeling MB Shoulder Press
  • 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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