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If you only have ten minutes, this lower body routine will cover every major muscle group while training balance, stability, and control. Here is what each move does and why it matters. • Twenty curtsy lunges train your glute medius for lateral stability. Strong glute medius muscles reduce knee valgus and help protect your hips during daily movement. • Twenty split squats load your quads through a long range of motion. This improves knee resilience by strengthening the patellar tendon and increa

If you only have ten minutes, this lower body routine will cover every major muscle group while training balance, stability, and control. Here is what each move does and why it matters. • Twenty curtsy lunges train your glute medius for lateral stability. Strong glute medius muscles reduce knee valgus and help protect your hips during daily movement. • Twenty split squats load your quads through a long range of motion. This improves knee resilience by strengthening the patellar tendon and increa

434K views5 months ago

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Unlock your body in just 15 minutes a day. Join my 30-Day Mobility Reset Challenge here → LINK IN BIO | Alejandro Matias

Unlock your body in just 15 minutes a day. Join my 30-Day Mobility Reset Challenge here → LINK IN BIO | Alejandro Matias

102.3K views8 months ago

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Take 5 minutes to reset your body with this simple yoga flow! Start in Downward Facing Dog to strengthen your shoulders and stretch your hamstrings and back. Then, flow into Upward Facing Dog to open your chest and activate your lower back. Finally, sink into Child’s Pose to decompress your spine and stretch your hips. Repeat this flow a few times to undo the damage of sitting all day—your body will thank you! Tag a friend who needs this! | Alejandro Matias

Take 5 minutes to reset your body with this simple yoga flow! Start in Downward Facing Dog to strengthen your shoulders and stretch your hamstrings and back. Then, flow into Upward Facing Dog to open your chest and activate your lower back. Finally, sink into Child’s Pose to decompress your spine and stretch your hips. Repeat this flow a few times to undo the damage of sitting all day—your body will thank you! Tag a friend who needs this! | Alejandro Matias

26.5K viewsFeb 26, 2025

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Four moves. Full body payoff. Here is why these work. World’s greatest stretch Driving the hips forward while adding thoracic rotation opens the hip flexors and upper back at the same time. Research consistently shows that combining hip extension with thoracic rotation improves walking mechanics, reduces low back strain, and restores rotation we lose from sitting all day. Reverse tabletop This trains active hip extension while asking the shoulders and upper back to stabilize. Strong glutes plus

Four moves. Full body payoff. Here is why these work. World’s greatest stretch Driving the hips forward while adding thoracic rotation opens the hip flexors and upper back at the same time. Research consistently shows that combining hip extension with thoracic rotation improves walking mechanics, reduces low back strain, and restores rotation we lose from sitting all day. Reverse tabletop This trains active hip extension while asking the shoulders and upper back to stabilize. Strong glutes plus

5.9K views2 months ago

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Feeling tight in your upper body? Grab a stick and try this quick routine: ✅ Stick Raise – train shoulder flexion ✅ Lateral Stretch – open up lats & QL ✅ Gentle Twist – mobilize your T-spine ✅ Assisted Stretch – improve external rotation Simple, effective, and feels amazing. Want more? Join my 30-Day Mobility Reset Challenge — just 15 minutes a day for only $25 lifetime access. LINK IN BIO | Alejandro Matias

Feeling tight in your upper body? Grab a stick and try this quick routine: ✅ Stick Raise – train shoulder flexion ✅ Lateral Stretch – open up lats & QL ✅ Gentle Twist – mobilize your T-spine ✅ Assisted Stretch – improve external rotation Simple, effective, and feels amazing. Want more? Join my 30-Day Mobility Reset Challenge — just 15 minutes a day for only $25 lifetime access. LINK IN BIO | Alejandro Matias

169.8K views7 months ago

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If you sit all day, your body needs this. Here’s how to undo hours of stiffness with just a few moves. Runner’s Lunge Loosens up your hip flexors and restores your stride. Cue: Keep your back leg straight and drive your hips forward with control. Camel Pose Opens up the entire front of your body and relieves tension from sitting. Tip: Engage your glutes and lift through your chest instead of collapsing into your low back. Hip Rotations Improves joint health, mobility, and overall hip function. C

If you sit all day, your body needs this. Here’s how to undo hours of stiffness with just a few moves. Runner’s Lunge Loosens up your hip flexors and restores your stride. Cue: Keep your back leg straight and drive your hips forward with control. Camel Pose Opens up the entire front of your body and relieves tension from sitting. Tip: Engage your glutes and lift through your chest instead of collapsing into your low back. Hip Rotations Improves joint health, mobility, and overall hip function. C

7.1K views6 months ago

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Only got 5 minutes? Here’s a full-body mobility routine you can squeeze in anytime: • Start with Downward Dog with Bicycle Legs to stretch your entire backside and actively target the hamstrings • Move into Cat-Cow on all fours to get your spine moving and increase blood flow • Add some Thoracic Rotations with your hand behind your head, rotate and reach for the ceiling • Sit down and flow through 90-90 Switches to open up your hips and improve rotation • Support yourself and lift into a Reverse

Only got 5 minutes? Here’s a full-body mobility routine you can squeeze in anytime: • Start with Downward Dog with Bicycle Legs to stretch your entire backside and actively target the hamstrings • Move into Cat-Cow on all fours to get your spine moving and increase blood flow • Add some Thoracic Rotations with your hand behind your head, rotate and reach for the ceiling • Sit down and flow through 90-90 Switches to open up your hips and improve rotation • Support yourself and lift into a Reverse

181.1K views9 months ago

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I designed this sequence to target every weak link in the lower body. You get hip strength, posterior chain control, front body opening, and deep squat mobility all in one flow. • Single leg hip hinge Strengthens the hips while lengthening the hamstrings and glutes. Tip: Soft bend in your standing leg and hinge from the hips. Cue: Push your hips back like you are closing a car door. Science: Eccentric loading improves tendon resilience and reduces injury risk. • Single leg glute bridge Builds hi

9.2K views5 months ago

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Why is recovery so important #sleep #recovery #fitness #hearthealth | Alejandro Junger

1.6K views3 months ago

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Yoga isn’t just about getting more flexible It’s a powerful system for building strength, balance, control, and body awareness Each pose trains something different and valuable for your overall movement Here’s what you’re really training when you practice yoga: • Chair Pose Builds quad endurance and strengthens the muscles around your knees for better joint stability • Tree Pose Trains your balance and works the small stabilizers in your feet and ankles • Warrior Two Opens your hips and strength

28.1K views10 months ago

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My 30-Day Mobility Reset Challenge starts September 21st! Just 15 minutes a day of guided videos to unlock your body, for only $25. This program is perfect if you’ve been feeling stiff, tight, or stuck in your movement. 👉 Sign up through the Link in Bio | Alejandro Matias

8.3K views8 months ago

FacebookAlejandro Matias

My 30-Day Mobility Reset Challenge starts September 21st! Just 15 minutes a day of guided Videos to unlock your body, for only $25. This program is perfect if you’ve been feeling stiff, tight, or stuck in your movement. 👉 Sign up through the Link in Bio | Alejandro Matias

35K views8 months ago

FacebookAlejandro Matias

My 30-Day Mobility Reset Challenge starts September 21st!Just 15 minutes a day of guided videos to unlock your body, for only $25. This program is perfect if you’ve been feeling stiff, tight, or stuck in your movement. 👉 Sign up through the Link in Bio | Alejandro Matias

10.1K views8 months ago

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My 30-Day Mobility Reset Challenge starts September 21st!Just 15 minutes a day of guided mobility training for 30 days, designed to help you unlock your body and move better — all for only $25.Join an amazing community of people on the same journey.👉 Sign up through the Link in Bio | Alejandro Matias

107.3K views7 months ago

FacebookAlejandro Matias

My 30-Day Mobility Reset Challenge starts September 21st! Just 15 minutes a day of guided videos to unlock your body, for only $25. This program is perfect if you’ve been feeling stiff, tight, or stuck in your movement. 👉 Sign up through the Link in Bio | Alejandro Matias

93.5K views8 months ago

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Want to feel more open in just a few minutes? Try these: • Seated twist with elbow leverage = opens your thoracic spine • Kneeling hip stretch = releases tight hip flexors • Rope-assisted forward fold = deep hamstring stretch • Figure 4 stretch = targets your glutes Stretch with intention, breathe deeply, and give your body the time it deserves. | Alejandro Matias

123K views11 months ago

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Start your morning with these gentle mobility drills to loosen up your shoulders and spine. • Arm Swings: Keep your shoulders relaxed and let momentum do the work. This helps preserve shoulder mobility. • Lateral Side Bends: Keep your hips still as you reach side to side. Great for spinal health and oblique activation. • Rag Doll Twists: Hinge forward, let your arms hang, and gently rotate from your mid-back. This restores thoracic rotation and releases tension. • Cactus Arms: Bend your elbows t

311.1K views6 months ago

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Inside a Heart Surgeon’s Recovery Room Routine Discover how a heart surgeon uses sauna and cold plunge therapy to boost recovery and stay fit. See the secret to balancing intense work with wellness! #sauna #coldplunge #surgeon #doctor #fitness #recovery #wellness #healthtips #fyp #selfcare | Alejandro Junger

556 views10 months ago

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My 30-Day Mobility Reset Challenge starts September 21st!Just 15 minutes a day of guided mobility training for 30 days, designed to help you unlock your body and move better — all for only $25.Join an amazing community of people on the same journey.👉 Sign up through the Link in Bio | Alejandro Matias

237.3K views7 months ago

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Most people stretch without realizing there are two completely different methods with different goals. Dynamic stretching involves moving through your range of motion. Think of leg swings, arm circles, or hip rotations. This helps increase blood flow, joint lubrication, and neural activation, preparing your muscles and nervous system for performance. Research shows that dynamic stretching before activity can improve power output and movement efficiency while reducing injury risk. Passive stretch

15.6K views6 months ago

FacebookAlejandro Matias

My 30-Day Mobility Reset Challenge starts September 21st!Just 15 minutes a day of guided mobility training for 30 days, designed to help you unlock your body and move better — all for only $25.Join an amazing community of people on the same journey.👉 Sign up through the Link in Bio | Alejandro Matias

36.8K views7 months ago

FacebookAlejandro Matias

My 30-Day Mobility Reset Challenge starts September 21st! Just 15 minutes a day of guided videos to unlock your body, for only $25. This program is perfect if you’ve been feeling stiff, tight, or stuck in your movement. 👉 Sign up through the Link in Bio | Alejandro Matias

10.5K views8 months ago

FacebookAlejandro Matias

My 30-Day Mobility Reset Challenge starts September 21st!Just 15 minutes a day of guided mobility training for 30 days, designed to help you unlock your body and move better — all for only $25.Join an amazing community of people on the same journey.👉 Sign up through the Link in Bio | Alejandro Matias

10.2K views7 months ago

FacebookAlejandro Matias

My 30-Day Mobility Reset Challenge starts September 21st! Just 15 minutes a day of guided videos to unlock your body, for only $25. This program is perfect if you’ve been feeling stiff, tight, or stuck in your movement. 👉 Sign up through the Link in Bio | Alejandro Matias

18.4K views8 months ago

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If you only have 5 minutes, do this daily mobility routine. • Start in tabletop. Hand behind the neck, rotate. This will open up your thoracic spine and help your shoulders move better. • Next, do 30 seconds of shoulder rotations to release tension around your scapula. • From plank, move between down dog and cobra. This will stretch both your front and back body. • Now from a lunge, shift your hips forward and back. This opens up your hamstrings and hip flexors. • Finish in a 90/90 position. Pra

136.1K views9 months ago

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Only 15 Minutes to Stretch? Do This! 🧘‍♂️💥If you only have 15 minutes a day to stretch, here’s my go-to routine for full-body mobility:✅ V-Sit: Actively stretch your hamstrings by moving through the range.✅ Groin Stretch: Shift your weight onto your palms and open up your hips.✅ 90-90 Stretch: Rotate your legs internally & externally for better hip mobility.✅ Thoracic Spine Stretch: In tabletop, place your hand behind your head and twist.✅ Downward Dog: Stretch your hamstrings & calves.✅ Cobra

261.5K viewsFeb 7, 2025

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My 30-Day Mobility Reset Challenge starts September 21st! Just 15 minutes a day of guided videos to unlock your body, for only $25. This program is perfect if you’ve been feeling stiff, tight, or stuck in your movement. 👉 Sign up through the Link in Bio | Alejandro Matias

2M views8 months ago

FacebookAlejandro Matias

Alejandro desapareció en el mar al ayudar a mujer que se ahogaba en Cancún; rescatan su cuerpo

Michigan art student drowns rescuing friend from riptide during Cancun vacation — posted photo by water the night he died

Body Weight Leg Workout if your short on time! | Personal Trainer Alejandro

120.9K views3 months ago

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