Activate and Attack! (1/19/2022)

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
  • Can Openers (L/R)
  • Glute Bridge + Thoracic Reach
  • Deadbugs

Quadruped Mobility → 2 x 20 s. Each

  • Fire Hydrants (L/R)
  • Cat/Cows
  • Hip Circles (L/R)
  • T-Spine Extensions (L/R)
  • Hip Rolls 
  • Hockey Stretches (Tall/Low)
  • Pigeons + T-Spine Ext. (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
  • Punters
  • World’s Greatest Stretch


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

  • Lateral Walks (4 steps each way)
  • Monster Walks (4 steps each way)
  • Diagonal Walks (4 steps each way)

B. 3 x 30 s. Each -> 2 s. Hold at Top

(Band Around Wrists)

  • Full Kneeling No Money Mobility
  • Full Kneeling Touchdowns

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

  • Jumping Jacks
  • Hop Scotch + Squat
  • 2 in 2 Out

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

  • Reverse Lunge + Knee Drive (L)
  • Squat Jumps
  • Reverse Lunge + Knee Drive (R )
  • Skier Hops
  • Split Stance MB Row (L)
  • Push-Up Position Tap Combo
  • Split Stance MB Row (R )
  • MB RKC Plank

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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