Activate and Attack! (1/26/2022)

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)
  • Cat/Cows
  • Hockey Stretches (Tall/Low)
  • “Where’s My Shoes”
  • Hip Rolls
  • ½ Kneeling Adductor Stretch (L/R)
  • Pigeons + T-Spine Extension (L/R)
  • Push-Up Position Spider (L/R)

Standing Mobility → 2 x 20 s. Each

  • Jumping Jacks
  • Knee Hug 
  • Seal Jacks
  • Toe Sweeps
  • Run in Place
  • Quad Pull + Reach
  • Open the Gates
  • Punters
  • Close the Gates
  • Windmills
  • World’s Greatest Stretch


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

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

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

  • Gator Chomps
  • 2-Way Seal Claps
  • Touchdowns 

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

  • Foot Fire (L/R)
  • Lateral Walks (4 each way)
  • Hop Scotch + Squat
  • Monster Walks (4 each way)

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

  • ISO Split Lunge Hold + Reps (L)
  • Squat [Jumps]
  • ISO Split Lunge Hold + Reps (R )
  • Ice Skaters
  • Squat Position MB Rows
  • Straight Bear Crawls (4 up & back)
  • Half Kneeling MB Shoulder Press
  • Reverse Crunch w/ Hip Drive

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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