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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: "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 side plank on both sides for 20 seconds, then move into a reverse tabletop and reverse plank for 20 seconds each, you are already training serious core stability. Finish with 20 seconds of downward facing dog, 20 seconds of bear pose, and 20 seconds of boat pose, and you have a complete core routine

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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If getting down to the floor is tough, here’s how to stretch your hips, hamstrings, and upper back using just a chair. 1. Hip Flexor Stretch (Chair Lunge) Cues: Place one foot on the chair, toes straight ahead. Keep your front knee behind your toes and your chest tall. Slowly drive your hips forward and reach your arm up on the same side as the back leg. Tips: Focus on squeezing your glute on the back leg to protect your low back. Tak

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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Want to work toward the middle splits? Start by mastering the basics. • Low Horse Stance – Builds strength and length in your groin and adductors. • Cossack Stretch & Lunge – Strengthen and open your hamstrings, glutes, and inner thighs. • Deep Resting Squat & Tailor’s Pose – Passively improve hip and ankle mobility. • V-Sit Holds – Gradually increase your range of motion and flexibility. It took me 3 years to achieve the splits—and h

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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "6 Hip Mobility Exercises for Strength, Stability and Control."

465.6K views7 months ago

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How To Strengthen Your Knees Using A Wall.

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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "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"

40.7K viewsSep 8, 2025

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If you only have two kettlebells and 20 minutes, this is a true full body workout. 10 sumo squats and 10 sumo deadlifts to train your quads, glutes, inner thighs, and hips through a deep range of motion. Compound lower body lifts like these create high mechanical tension, which is one of the main drivers of strength and muscle adaptation. 10 kickstand RDLs to load one side at a time. This improves hip stability, glute and hamstring strength, and reduces side to side imbalances that show up in ru

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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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Want a full leg workout with no equipment? Do this circuit: • 20 reverse lunges • 20 bodyweight squats • 20 calf raises • 20 lateral lunges • 20 single leg hip hinges • 20 curtsy lunges • 20 kickstand squats • 20 pogo hops • 20 split squats • Hold a horse stance for 60 seconds • 20 single leg lifts • 20 lateral leg lifts • 20 medial leg lifts • 20 kickbacks That’s a complete bodyweight leg workout in under 20 minutes. | Alejandro Matias

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Ankle Strength and Mobility Exercises! | Alejandro Matias

257.7K views6 months ago

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You do not need a full gym to build strong and athletic legs. Give me two dumbbells and twenty minutes and you can hit every major pattern your lower body needs for strength, stability, and control. • Ten split squats Stay tall, keep your front knee behind your toes, and drive through the midfoot. Split squats strengthen each leg independently and improve balance and hip stability. • Ten front squats Brace your core, elbows high, sit into your hips. Front loaded squats demand more core strength

40.8K views10 months ago

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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

434.2K views10 months ago

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Only have two dumbbells and a lunch break? This is enough. You do not need fancy equipment or an hour in the gym to get stronger and stay healthy. A short full body session like this hits multiple joints, builds muscle, and keeps your metabolism high without frying your nervous system. Start by warming up your shoulders with lateral raises for about 15 reps. This gets blood into the delts and helps prep the shoulder joint, which relies on circulation more than passive stretching. Bicep curls for

336.9K views8 months ago

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If you only have 20 minutes and a pair of kettlebells, this is what I would do to get a Full Body workout. • 10 Sumo Squats Wide stance loads the hips and adductors while keeping your spine upright and knees happy • 10 Kickstand RDLs each side Single leg bias builds posterior chain strength, improves balance, and exposes side to side asymmetries • 10 Sumo Deadlifts Heavy hip hinge for glutes and hamstrings with less stress on the low back • 15 Calf Raises Calves absorb force for your knees and a

45.3K views9 months ago

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If you want a fast lower body routine that hits strength, mobility, and tendon health with no equipment, try this. Strength and control • Twenty reverse lunges. Keep a tall spine to load your glutes and protect your knees. • Twenty squats. Drive your knees out for better hip and ankle mechanics. • Twenty calf raises. Strong calves improve balance and gait. • Twenty split squats. Drop straight down for clean alignment. Hip mobility and stability • Twenty lateral lunges. Open your groin and streng

89.2K views10 months ago

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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "If I only had 10 minutes to train mobility, here’s exactly what I’d do: • Three-Way Hip Shift – opens up your hip flexors, inner thighs, and groin • Slow & Controlled 90/90 – targets internal and external hip rotation • Thoracic Spine Rotations – improves upper back mobility • Hamstring Stretch to Runner’s Lunge – flows between posterior and anterior chain • Downward Dog to Upward Dog – resets the spine and stretches the whole body •

1.3M viewsMay 15, 2025

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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Crawling is one of the best workouts you’re not doing. It builds shoulder strength, core stability, coordination, and proprioception, but don’t skip the warm-up: • Cat-Cow – opens your thoracic spine • Shoulder Rolls – warms up the scapula • Wrist Circles – protects your wrists • Hovering Bear – activates shoulders, core, hips, and feet If the hover is too tough, try rocking between tabletop and hover, holding longer each time. Then,

76.4K viewsJul 10, 2025

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ALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH on Instagram: "Train your core to protect your lower back. Start with the plank — an anti-extension exercise that builds deep core stability. Add the side plank to target your obliques and QL (quadratus lumborum), protecting against side-bending. Use the reverse plank to strengthen your glutes and posterior chain. The hollow body hold builds anti-flexion strength and reinforces your inner core. Finally, grab a light weight and train controlled rotat

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Got one loop band and five minutes before your run? Here’s a quick warm-up: • Single leg marches to wake up your hip flexors • Lateral leg raises to activate your glute medius and protect against IT band issues • External rotations to balance out all that sagittal plane movement • Kickbacks to fire up your glutesThat’s it. Five minutes and you’re ready to go. | Alejandro Matias

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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 like kickstand RDLs and single arm rows improves hip stability

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Top Mobility Exercises for a Quick 15-Minute Workout

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TARTA DE DURAZNO Y YOGHURT Les quiero compartir esta deliciosa receta y muy fácil de preparar. Lo mejor es que logré ahorrar gracias a las Jumbo Ofertas de @Jumbo Chile en todos los productos de Cuisine&Co INGREDIENTES: 3 huevos. 80 g de azúcar flor. 140 g de mantequilla. 270 g de harina. 1 cdta de polvos de hornear. 450 g de yoghurt natural sin endulzar. 400 g de leche condensada. 1 huevo. 1 tarro de duraznos en trozos en almíbar. PREPARACIÓN: 1. En un bol pon harina junto con azúcar flor y bat

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Deliciosas Croquetas de Jurel para el Verano

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