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: "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: "If you only have 30 minutes and one kettlebell, here’s a full-body workout:• Single arm rows for your back. • Kneeling press for shoulders and chest. • Kickstand hinge for glutes and hamstrings. • Single leg hinge for hip stability. • Goblet squats for quads. • Reverse lunges for single leg strength. • Halos for shoulder health. • Sword swings for rotationYou don’t need a gym. Grab a kettlebell and get to work."
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Most people cannot do five clean reps of this. The single leg hip hinge. It trains your glute medius to stabilize the knee, your hamstrings to control the hinge, and your hips to produce force. It also challenges your foot and ankle, which is where balance actually starts. Stand tall on one leg. Soft bend in the knee. Hinge from the hips, not the low back. Feel the hamstrings load, the glute engage, then drive the hips forward to stan
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH | Comment RESET and I will send you the link to my 20 Minute Mobility Reset Challenge. Try this simple isometric sequence for full body... | Instagram
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Only have two dumbbells and a lunch break? That’s more than enough. Here’s a simple full body session you can finish in 15 to 20 minutes without overthinking it. Start with a quick warm up 15 lateral raises to get blood into the shoulders and prep the delts 15 bicep curls to warm the elbows and tendons before pressing and pulling Then move into your main work 10 to 15 overhead presses for shoulder strength and overhead capacity 10 to
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