ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Only have two dumbbells and a lunch break? This is enough. You do not need fancy equipment or an hour in the gym to get stronger and stay healthy. A short full body session like this hits multiple joints, builds muscle, and keeps your metabolism high without frying your nervous system. Start by warming up your shoulders with lateral raises for about 15 reps. This gets blood into the delts and helps prep the shoulder joint, which relie
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you want stronger, more resilient legs, don’t skip single-leg work. Here’s why this combo works and how to do it well: Weighted reverse lunges • Trains single-leg strength, hip stability, and knee control • Stepping back reduces shear stress on the knee compared to forward lunges • Keep your front foot rooted, knee tracking over the middle toes, and move slowly on the way down Kickstand RDL • Targets the glutes and hamstrings while
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If getting down to the ground feels tough, use a bench or a chair to unlock the same benefits without the struggle. Try this • Elevated elephant walk to open your hamstrings • Elevated overhead flexion to train shoulder mobility • Elevated pigeon to stretch your glutes and hips • Elevated hamstring stretch to lengthen the entire posterior chain • Elevated runner’s lunge to open your hip flexors • Elevated bridge to strengthen your ant
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Hiten Makwana on Instagram: "If you run but don’t train your core, this is for you. A strong core improves posture, efficiency, and injury resilience. I use this 8-minute routine before or after runs to stay strong and stable 🏃🏽‍♂️🦾 2 Rounds (4 mins each): 30s High Plank 30s Low Plank 30s Side Plank (L) 30s Side Plank (R) 30s Reverse Plank 30s V-Sit Hold 30s Bear Plank 30s Rest Don’t just run — run strong🏃🏽‍♂️🦾 Props @alejandromatiasfit for the flow🙏🏽 #runstrong #coreworkout #coreexercis
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Hiten Makwana on Instagram: "If you run but don’t train your core, t…
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "This is how you train your core in just five minutes. Start with core stability. High planks, low planks, or the bear pose. Hold for 30 to 60 seconds. These positions train the deep core muscles like the transverse abdominis, which research shows plays a major role in spinal stability and injury prevention. Next, train trunk flexion. Toe touches for the upper abs and controlled crunches for the lower abs. Slow reps matter here. Studie
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "These basic movement tests reveal how well your joints move. Full range training increases synovial fluid, improves joint nutrition, and boosts proprioception, which keeps you balanced and strong. Here is how to improve these tests • Practice deep squats, hip hinges, and seated floor positions • Add kneeling and heel sits for ankle and quad mobility • Train wrist extension with gentle palm lifts • Strengthen core stability with planks
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "All you need is a broomstick for better shoulder mobility. Do: • 10 overhead flexions • 10 lateral stretches • 10 thoracic rotations • 10 arm twists • 10 around-the-worlds That is a complete shoulder mobility routine. Why it works: Overhead shoulder motion depends heavily on your thoracic spine. When the upper back is stiff, the shoulder takes extra stress. Research shows improving thoracic mobility can immediately increase shoulder r
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