Activate and Attack! (12/1/2021)

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 + Thoracic Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • Cat/Cows
  • Hockey Stretches (Tall/Low)
  • “Where’s My Shoes”
  • Hip Rolls
  • T-Spine Extensions (L/R)
  • Pigeons + Static Hold (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
  • Forward A-Skip
  • Punters
  • Side on A-Skip
  • Quad Pull + Opp. Arm Reach
  • Run in Place
  • Open the Gates
  • Jumping Jacks
  • Close the Gates
  • Seal Jacks
  • World’s Greatest Stretch


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

  • Ice Skaters
  • Marches
  • Squats

B. 2 x 12 s. Each -> 2 s. PAUSE REPS

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Touchdowns
  • 2-Way Seal Clap
  • Gator Chomps

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

  • Foot Fire (L/R)
  • Jumping Jacks
  • 2 in 2 out

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

  • Lunge Matrix (L)
  • Straight Bear Crawls (4 each way)
  • Lunge Matrix (R )
  • Skate to Stick
  • SA Split Stance MB Row (L)
  • MB Shoulder Press
  • SA Split Stance MB Row (R )
  • Toe Touches

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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