Activate and Attack! (12/30/2021)

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

  • Cat/Cows
  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • Fire Hydrants (L/R)
  • Hockey Stretches (Tall/Low)
  • Pigeons + T-Spine Extensions (L/R)
  • ½ Kneeling Circles (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

  • Forward A-Skip
  • Knee Hug + Quad Pull
  • Side On A-Skip
  • Toe Sweeps
  • Jumping Jacks
  • Open the Gates
  • Seal Jacks
  • Close the Gates
  • Run in Place
  • World’s Greatest Stretch


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

  • Ice Skaters
  • Marches
  • Squats

B. 2 x 10 s. Each -> 2 s. hold

  • Back Burners

(T’s/Y’s/I’s/W’s/Palms Up/Palms Down)

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

  • Seal Clap Iso + Reps (10 s. each)
  • Gator Chomp Iso + Reps (5 s. each)
  • Touchdowns Reps + Iso (10 s. each)

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

  • Jumping Jacks
  • Monster Walks
  • Hop Scotch + Squat
  • Diagonal Walks

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

  • Lunge Matrix (L)
  • Lateral Bear Crawls
  • Lunge Matrix (R )
  • Ice Skaters
  • Split Stance MB Shoulder Press
  • PUP Wrist Taps
  • Squat Position MB Rows
  • Opposite 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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