Activate and Attack! (11/24/2021)

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! **


(11/24/21)

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)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • Cat/Cows
  • Hockey Stretches (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
  • Punters
  • Seal Jacks
  • Quad Pull + Opp. Arm Reach
  • Run in Place
  • Open the Gates
  • Forward A-Skips
  • Close the Gates
  • Side on A-Skips
  • World’s Greatest Stretch

Activate

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

  • Clam Shells
  • Abductions (Hips UP)
  • Glute Bridges

B. 2 x 10 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)

  • No Money Mobility
  • Seal Claps
  • Gator Chomps

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

  • Foot Fire (L/R)
  • Lateral Walks
  • Jumping Jacks
  • Monster Walks

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

  • Reverse Lunge + Knee Drive (L)
  • Squat [Jumps]
  • Reverse Lunge + Knee Drive (R )
  • Ice Skaters
  • Lateral Bear Crawl (2 steps each)
  • Split Stance MB Row (Neutral Grip)
  • MB RKC Plank
  • Reverse Crunch + Hip Drive

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.