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
0:48
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
351.7K views5 months ago
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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
0:53
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
2.1M views5 months ago
Instagramalejandromatiasfit
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "One move. Almost your entire hip. This single drill trains internal rotation, external rotation, flexion, and extension in one smooth sequence. Start with your legs at about a 45 degree angle. Slowly explore each direction first. Use your hands for support if needed. Control matters more than range. When you reach the end of the movement, squeeze your glutes, engage your quads, and drive your hips up. That’s hip extension. Lower back
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "One move. Almost your entire hip. This single drill trains internal rotation, external rotation, flexion, and extension in one smooth sequence. Start with your legs at about a 45 degree angle. Slowly explore each direction first. Use your hands for support if needed. Control matters more than range. When you reach the end of the movement, squeeze your glutes, engage your quads, and drive your hips up. That’s hip extension. Lower back
262.1K views5 months ago
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Two kettlebells. Less than 20 minutes. Full body done. Here is the flow: 10 sumo squats 10 kickstand RDLs per side 10 sumo deadlifts 15 calf raises 20 gorilla rows or 10 single arm rows per side 10 kneeling overhead presses 10 kneeling high pulls 10 kettlebell presses in a glute bridge 10 golf swings Why this works: You are squatting, hinging, pushing, pulling, rotating, and loading the calves and hips in one session. Unilateral work
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Two kettlebells. Less than 20 minutes. Full body done. Here is the flow: 10 sumo squats 10 kickstand RDLs per side 10 sumo deadlifts 15 calf raises 20 gorilla rows or 10 single arm rows per side 10 kneeling overhead presses 10 kneeling high pulls 10 kettlebell presses in a glute bridge 10 golf swings Why this works: You are squatting, hinging, pushing, pulling, rotating, and loading the calves and hips in one session. Unilateral work
95.5K views6 months ago
Instagramalejandromatiasfit
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
1:19
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
234.8K views6 months ago
Instagramalejandromatiasfit
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Basic Crawling Patterns Tutorial."
1:17
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Basic Crawling Patterns Tutorial."
38.2K views5 months ago
Instagramalejandromatiasfit
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
0:25
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
1.5M views6 months ago
Instagramalejandromatiasfit
0:20
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "15 Minute Upper Body Muscular Endurance Routine."
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Instagramalejandromatiasfit
0:43
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "The up and over is one of my favorite quick checks for shoulder mobility and control. This isn’t just about being flexible. To do this well, you need overhead flexion, external rotation, scapular elevation, retraction, and depression, all working together with a stable core. Before you jump straight into the full movement, break it down. First, work on pure overhead flexion. Can you raise your arms overhead without arching your low ba
45.8K views5 months ago
Instagramalejandromatiasfit
0:33
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Dynamic stretching and passive stretching are not the same thing, and they should not be used the same way. Dynamic stretching is about actively moving through your available range of motion. Think leg swings, arm circles, controlled lunges, spinal waves. The goal is to increase blood flow, wake up the nervous system, and prepare your joints and tissues for movement. Research consistently shows that dynamic stretching before training
43.4K views5 months ago
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0:48
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you do this before your next run, your body will thank you. A proper lower body warm up should wake up the hips, ankles, and feet while rehearsing the patterns you are about to use. Not just stretch muscles. This sequence hits lateral stability, hip flexion and extension, inner thigh control, hamstrings, calves, and ankle stiffness. All things runners need for efficient stride and knee health. Light activation and controlled reps i
65.7K views6 months ago
Instagramalejandromatiasfit
0:38
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "You do not need perfect mobility. You need better leverage. If a movement feels impossible, regress it. That is smart training. Cannot do a 90 90 switch on the floor. Use a chair. Elevation reduces the demand on hip rotation while still training control. Cannot squat and rotate. Sit higher, grab your shin, and reach up. You still train hip flexion and thoracic rotation without forcing range. Cannot hold a runner’s lunge. Elevate your
55.5K views5 months ago
Instagramalejandromatiasfit
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you can hit 10 hip hurdles 10 single leg hip thrusts 10 hip flexor lift offs 10 fire hydrants 10 elevated clamshells then you just trained your hips for stability, strength, and control. This is how you build hips that support your knees, low back, and everyday movement. Single leg work exposes imbalances. Lift offs train active hip flexion. Abduction and rotation build joint control, not just flexibility. You do not need fancy mac
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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you can perform 10 hip hurdles 10 hip flexor lift offs 10 hip thrusts 10 elevated clamshells 10 fire hydrants You just trained your hips for stability, strength, and control. Here is why this combo works. Hip hurdles and lift offs train active hip rotation and hip flexor strength, which are critical for gait, running mechanics, and protecting your low back. Research shows active mobility builds strength at end ranges, not just flex
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