Activate and Attack! (12/8/2021)

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 + Thoracic Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • “Where’s My Shoes”
  • Cat/Cows
  • Fire Hydrants (L/R)
  • Pigeons + T-Spine Ext. (L/R)
  • ½ Kneeling Adductor Stretch (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

  • Jumping Jacks
  • Knee Hug on Toe
  • Seal Jacks
  • Toe Sweeps
  • Forward A-Skips
  • Quad Pull + Opp. Arm Reach
  • Side On A-Skips
  • Open the Gates
  • Punters
  • Close the Gates
  • Windmills
  • World’s Greatest Stretch


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

  • Lateral Walks
  • Monster Walks
  • Diagonal Walks

B. 2 x 10 s. Each -> Normal Tempo

  • 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 Seal Clap
  • Full Kneeling Gator Chomp
  • Full Kneeling Touchdowns

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

  • Foot Fire (L/R)
  • Hop Scotches (Tall/Low)
  • Hop Scotch + Squat

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

  • Squat + Reverse Lunge (L)
  • Lateral Bear Crawls (2 steps each)
  • Squat + Reverse Lunge (R )
  • PUP Tap Combo
  • Squat Position Band Row
  • MB Shoulder Press
  • RKC 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. 

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