Activate and Attack! (12/15/2021)

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 + March
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • “Where’s My Shoes”
  • Hockey Stretches (Tall/Low)
  • 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

  • Forward A-Skip
  • Knee Hug 
  • Side on A-Skip
  • Quad Pull + Reach
  • Jumping Jacks
  • Toe Sweeps
  • Seal Jacks
  • Figure 4’s
  • Open the Gates
  • Windmills
  • Close the Gates
  • World’s Greatest Stretch


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

  • Fire Hydrants (L/R)
  • Lateral Walks
  • Squats

B. 2 x 12 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 2-way Seal Clap
  • Full Kneeling Touchdowns
  • PUP Wrist Taps

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

  • Jumping Jacks
  • Monster Walks
  • 2 in 2 out
  • Diagonal Walks

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

  • Reverse Lunge + Knee Drive (L)
  • Ice Skaters
  • Reverse Lunge + Knee Drive (R )
  • Squat Jumps
  • Push-Up + Lateral Crawl
  • Split Stance MB Row
  • Opposite Toe Touches
  • 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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