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
261.1K views3 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
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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
1.5M views4 months ago
Instagramalejandromatiasfit
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH | Four moves. Big payoff for your hips. Single leg hip thrusts build glutes and real hip extension. Strong glutes reduce load on the low... | Instagram
0:38
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH | Four moves. Big payoff for your hips. Single leg hip thrusts build glutes and real hip extension. Strong glutes reduce load on the low... | Instagram
10.9K views3 months ago
Instagramalejandromatiasfit
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
0:28
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
35.1K views4 months ago
Instagramalejandromatiasfit
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Low impact cardio you can do anywhere Do 10 body waves, 10 knee taps, 10 arm circles, 10 pec flies, 10 ragdoll twists, 10 golf swings, 60 seconds of brachiation, 20 jumping jacks, 60 seconds of bunny hops, and finish with 20 skips. A simple way to elevate your heart rate and keep your joints moving. Why it works • Low impact cardio increases blood flow and synovial fluid, which keeps your joints healthy • Dynamic patterns improve shou
0:34
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Low impact cardio you can do anywhere Do 10 body waves, 10 knee taps, 10 arm circles, 10 pec flies, 10 ragdoll twists, 10 golf swings, 60 seconds of brachiation, 20 jumping jacks, 60 seconds of bunny hops, and finish with 20 skips. A simple way to elevate your heart rate and keep your joints moving. Why it works • Low impact cardio increases blood flow and synovial fluid, which keeps your joints healthy • Dynamic patterns improve shou
1.5M views6 months ago
Instagramalejandromatiasfit
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you want strong, mobile hips, single leg work matters. The single leg hip hinge trains hip stability while loading the hamstrings and glutes through a long range of motion. Research shows unilateral hinge patterns improve hip control and reduce side to side imbalances by challenging the glute med and deep hip stabilizers. You are not just strengthening muscles. You are teaching your hips to control rotation and force. The single le
0:26
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you want strong, mobile hips, single leg work matters. The single leg hip hinge trains hip stability while loading the hamstrings and glutes through a long range of motion. Research shows unilateral hinge patterns improve hip control and reduce side to side imbalances by challenging the glute med and deep hip stabilizers. You are not just strengthening muscles. You are teaching your hips to control rotation and force. The single le
366K views4 months ago
Instagramalejandromatiasfit
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH | Are planks too easy? Then level them up. A straight arm high plank trains your shoulders, wrists, and core while keeping your spine... | Instagram
0:40
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH | Are planks too easy? Then level them up. A straight arm high plank trains your shoulders, wrists, and core while keeping your spine... | Instagram
42.4K views4 months ago
Instagramalejandromatiasfit
0:28
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If you have 5 minutes, you have time to train your core properly. Here is a simple sequence that hits everything without a single crunch marathon: 20 seconds high plank 20 seconds low plank 20 seconds side plank each side 20 seconds reverse tabletop 20 seconds reverse plank 20 seconds downward dog 20 seconds bear pose 20 seconds boat pose That is full core training in under 5 minutes. Why this works: Planks train anti extension streng
259.9K views3 months ago
Instagramalejandromatiasfit
1:06
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "This is your daily movement snack. No equipment. Five minutes. Zero excuses. Get off the chair and start with 10 single leg marches per side. This wakes up your hips, balance, and deep core. Add waist circles, 10 total reps. Five each way to restore spinal rotation you lose from sitting. Hit 20 calf raises to wake up your feet and ankles. Strong calves and feet matter for knee and hip health. Do 20 arm circles going back to prep your
15K views4 months ago
Instagramalejandromatiasfit
0:46
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
20.7K views4 months ago
Instagramalejandromatiasfit
0:43
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH | 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... | Instagram
6.5K views3 months ago
Instagramalejandromatiasfit
0:20
ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "You don’t need bands, weights, or fancy tools to improve your shoulders. All you need is a broomstick. If you perform 10 overhead flexions 10 lateral stretches 10 thoracic spine rotations 10 arm twists 10 around-the-worlds you’ve just trained shoulder mobility, thoracic mobility, and joint control in under five minutes. Why this works The shoulder is not just a ball and socket joint. It relies on the rib cage, upper back, and scapula
4.6K views3 months ago
Instagramalejandromatiasfit
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