Activate and Attack! (12/22/21)

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! **


(12/22/21)

Supine Mobility → 2 x 20 s. Each

  • Knee to Chest w/ Ankle Rolls
  • Semi Circles (L/R)
  • Glute Bridge + T-Spine Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretches (Tall/Low)
  • Pigeons + T-Spine Extensions (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 + Quad Pull
  • Seal Jacks
  • Punters
  • Run in Place
  • Open the Gates
  • Windmills 
  • Close the Gates
  • BW Squats
  • World’s Greatest Stretch

Activate

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

  • Clam Shells (L/R)
  • Glute Bridges
  • Abductions

B. 2 x 15 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 No Money Mobility
  • Full Kneeling Gator Chomps
  • PUP Wrist Taps

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

  • Swing Lunge (L)
  • Squat Jumps
  • Swing Lunge (R )
  • Skier Hops
  • Lateral Lunge + Curtsy Lunge (L)
  • Ice Skaters
  • Lateral Lunge + Curtsy Lunge (R )
  • MB RKC Plank 

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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