Activate and Attack! (1/12/2022)

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 + T-Spine Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Hip Circles (L/R)
  • Quadruped Neck Rolls
  • Hip Rolls
  • T-Spine Extensions
  • Hockey Stretches (Tall/Low)
  • Cat/Cows
  • 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
  • Quad Pull + Reach
  • Run in Place
  • Punters
  • Open the Gates
  • Windmills 
  • Close the Gates
  • Alt. Lateral Lunge + Lift Off
  • World’s Greatest Stretch


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

  • Ice Skaters
  • Marches
  • Squats

B. 2 x 15 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)

  • No Money Mobility
  • Seal Claps + Front Raise
  • Gator Chomps

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

  • Foot Fire (L/R)
  • Monster Walk
  • Tall/Low Hop Scotch
  • Diagonal Walk

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

  • Lateral Bear Crawls (2 steps e. way)
  • Lunge Matrix (L)
  • Squat Jumps
  • Lunge Matrix (R )
  • Ice Skaters
  • Split Stance MB Row
  • MB PUP Opp. Wrist Tap
  • 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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