ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Most people skip this type of training… and then wonder why they get hurt. If you can hold: • Lunge – 30 seconds • Sumo squat – 30 seconds • Partial lateral lunge – 30 seconds • Hip flexor lift off – 30 seconds • Single leg hinge – 30 seconds You just trained your tendons, ligaments, balance, and muscular endurance in under 3 minutes. This is isometric training. And research shows isometrics can increase tendon stiffness, improve join
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you want a simple mobility flow that actually works, try this. • Bird dogs x10 Build core stability and support your low back. This movement trains spinal control without compressing the spine. • Cat cows x10 Restore flexion and extension in your upper back. Sitting all day flattens this motion and stiffness builds fast. • Plank to down dog x10 Strengthen your core while opening the hamstrings and calves. This loads the tissue whil
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Short on time but still want strong, capable legs? This simple bodyweight leg routine covers strength, stability, and joint health in about 20 minutes and actually transfers to real life. Hiking, running, playing with your kids, getting up and down off the floor. Start with isometrics. Hold a sumo squat for 30 seconds to warm up the knees and groin. Isometric holds increase tendon stiffness and joint tolerance, which helps prepare the
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "This is how you train your glutes with just your body weight. No machines. No gym required. The single leg hip hinge loads the glutes in a lengthened position. Training muscle at long lengths has been shown to improve strength, control, and resilience, especially around the hips. It also challenges balance and teaches your pelvis and core to stabilize while one side works. The single leg hip thrust trains the glutes in a shortened pos
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Most people tap out before 30 seconds on this. This is the reverse plank, and it is one of the most underrated posture and longevity exercises you can do. Here is why it works: • It trains hip extension, which means your glutes and hamstrings actually do their job instead of your low back • It puts your shoulders and arms into extension, countering the constant flexed position from sitting and phones • It reinforces a tall, stacked po
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "6 Hip Mobility Exercises for Strength, Stability and Control."
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH | You do not need crunches to build a strong core. If you can hold a high plank for 20 seconds, drop into a low plank for 20 seconds, hit a... | Instagram
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