Aleandro Matias Stabilty Routine - Search Videos

If you can hold: 30 seconds high plank 30 seconds low plank 30 seconds reverse plank or reverse tabletop 30 seconds side plank each side 30 seconds V sit You just built a complete core stability routine in under five minutes. Here is why this works. The high and low plank train anterior core stiffness. Research shows isometric core work improves spinal stability and endurance, which is directly linked to lower back health. The reverse plank or tabletop trains posterior chain engagement. Glutes,

If you can hold: 30 seconds high plank 30 seconds low plank 30 seconds reverse plank or reverse tabletop 30 seconds side plank each side 30 seconds V sit You just built a complete core stability routine in under five minutes. Here is why this works. The high and low plank train anterior core stiffness. Research shows isometric core work improves spinal stability and endurance, which is directly linked to lower back health. The reverse plank or tabletop trains posterior chain engagement. Glutes,

308.2K views2 months ago

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Do You Have Tight Hamstrings? Try This Routine To Instantly Increase Your Flexibility And Mobility. | Alejandro Matias

Do You Have Tight Hamstrings? Try This Routine To Instantly Increase Your Flexibility And Mobility. | Alejandro Matias

47.6K viewsNov 23, 2024

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Exercises for Strong & Mobile Hips Add these to your routine if you want stronger hips, better balance, and more control. 1. Kickstand Hinge with Rotation Build strength in your hip extension and internal rotation while improving control and balance. 2. Hip Airplanes A powerful move to train external rotation and hip stability. Keep your core tight and move with intention. 3. Single Leg RDL Strengthens your hamstrings and challenges hip stability. Focus on alignment—don’t rush the reps. 4. Singl

Exercises for Strong & Mobile Hips Add these to your routine if you want stronger hips, better balance, and more control. 1. Kickstand Hinge with Rotation Build strength in your hip extension and internal rotation while improving control and balance. 2. Hip Airplanes A powerful move to train external rotation and hip stability. Keep your core tight and move with intention. 3. Single Leg RDL Strengthens your hamstrings and challenges hip stability. Focus on alignment—don’t rush the reps. 4. Singl

25.3K viewsApr 15, 2025

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My 5-Minute Daily Mobility Routine Do this every morning to move better and feel better: 1. T-Spine Twist (from tabletop) – Open up your upper back and shoulders 2. Shoulder Rotations – Release knots and boost scapular mobility 3. Downward Dog to Cobra – Mobilize your entire front and back chain 4. Lunge Rocks – Loosen tight hip flexors and hamstrings 5. 90-90 Rotations & Modified Pigeon – Build deep hip mobility on both sides Commit just 5 minutes a day—and you’ll feel the difference in just a

My 5-Minute Daily Mobility Routine Do this every morning to move better and feel better: 1. T-Spine Twist (from tabletop) – Open up your upper back and shoulders 2. Shoulder Rotations – Release knots and boost scapular mobility 3. Downward Dog to Cobra – Mobilize your entire front and back chain 4. Lunge Rocks – Loosen tight hip flexors and hamstrings 5. 90-90 Rotations & Modified Pigeon – Build deep hip mobility on both sides Commit just 5 minutes a day—and you’ll feel the difference in just a

139.6K views11 months ago

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Try this broomstick shoulder mobility routine If you have tight shoulders or stiffness from sitting all day, grab a broomstick and do this quick sequence. It will open your shoulders, wake up your T spine, and prime your entire upper body for real movement. Do ten reps of each • Overhead flexions to improve shoulder flexion and strengthen your end range • Lateral stretches to lengthen your lats and ribs for better overhead position • Thoracic spine rotations to unlock your mid back and improve r

Try this broomstick shoulder mobility routine If you have tight shoulders or stiffness from sitting all day, grab a broomstick and do this quick sequence. It will open your shoulders, wake up your T spine, and prime your entire upper body for real movement. Do ten reps of each • Overhead flexions to improve shoulder flexion and strengthen your end range • Lateral stretches to lengthen your lats and ribs for better overhead position • Thoracic spine rotations to unlock your mid back and improve r

2M views5 months ago

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If you want a simple core routine you can do anywhere, try this. • Ten leg lifts • Ten Russian twists • Ten toe touches • Ten in and outs • Ten starfish Hit each movement with control and you will have trained your entire core in less than fifteen minutes. | Alejandro Matias

If you want a simple core routine you can do anywhere, try this. • Ten leg lifts • Ten Russian twists • Ten toe touches • Ten in and outs • Ten starfish Hit each movement with control and you will have trained your entire core in less than fifteen minutes. | Alejandro Matias

372.1K views5 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

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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Build a rock-solid core with my daily routine: • Mason Twists: 30 reps, 4 sets. • In and Outs: 20 reps, 4 sets (hands-free when you’re ready!). • Plank: Hold for up to 2 minutes. • Hollow Body Hold: 30 sec–1 min. • Toe Touches: 20 reps, 4 sets. • Bear Crawls: 5 minutes daily. Stay consistent, and watch your core strength soar! | Alejandro Matias

128.7K viewsJan 27, 2025

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Tight hips? Try this routine a few days a week: •Hip circles, 5 each way. • Leg swings (forward medial). •Hip flexor lunge/Warrior II stretch. • Isolated hip rotationsPerfect if you sit all day, tight hips can wreck your low back. Want more? The 30-Day Mobility Reset Challenge is coming soon. | Alejandro Matias

277.4K views8 months ago

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Train your entire core in just 20 minutes. This routine hits every angle — stability, strength, and real movement: • Plank (60 sec): Builds core stability • Mason Twist (60 sec): Strengthens your obliques and rotation • Leg Lifts (60 sec): Targets your lower abs • Toe Touches (60 sec): Fires up your upper abs • Side Plank (60 sec/side): Trains anti-lateral flexion • Supermans (30 sec): Strengthens your low back • Hollow Body Hold (60 sec): Deep core and spine stability • Crawling (2–3 min): Inte

409.4K views11 months ago

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Try this five-minute daily mobility routine to open up your entire body and feel ready for the day. • Tabletop Thoracic Rotations: Place one hand behind your neck and rotate your upper back. This improves thoracic spine mobility and helps your shoulders move freely. • Shoulder Rotations: Spend 30 seconds here to strengthen and lubricate your shoulder joints. • Plank to Downward Dog to Cobra: Flow between these positions to lengthen your anterior chain, release your posterior chain, and improve s

10.2K views6 months ago

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Here’s my 5-minute daily mobility routine to unlock your spine, shoulders, and hips: 1. Tabletop Thoracic Rotations – Hand behind your neck, twist open. This improves thoracic spine mobility and helps your shoulders move more freely. 2. Shoulder Rotations (30 sec) – Slow and controlled. This keeps your rotator cuff strong and your shoulders lubricated. 3. Plank to Down Dog to Cobra Flow – Move back and forth to stretch your hamstrings, calves, hip flexors, abs, and chest. Great for balancing out

49.9K views7 months ago

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Morning Stretch Routine for Lifelong Mobility These are the stretches I do every morning to maintain flexibility, joint health, and movement longevity. Each position targets key areas that tend to tighten from sitting, training, or stress. 1. Tailor’s Pose (Adductors & Hips) If you’re tight, support yourself with your hands and let gravity do the work. To deepen the stretch, lean forward with a straight spine. Tip: Focus on slow nasal breathing. Relaxed breathing helps calm your nervous system a

74.3K views6 months ago

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This is my morning activation routine on vacation. And it is not random. These drills come from Tai Chi and Qi Gong, practiced for centuries in China to maintain joint health, circulation, balance, and longevity. This is joint mobilization. • 10 body swings • 10 pendulum swings • 10 trunk twists • 10 golf swings • 10 ragdoll twists • 30 seconds horse stance • 30 seconds ballerina squats • 20 leg swings each side • Finish with body slaps Why it works: • Movement circulates synovial fluid. Your jo

50.9K views2 months ago

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This is the movement routine I use at 40 to keep feeling young, strong, and mobile. Nothing fancy. Just fundamentals done consistently. 10 to 20 hovering Cossack lunges These train lateral hip strength and adductor flexibility, which research shows is key for knee health and change of direction as we age. Strong inner thighs are often missing in traditional gym programs, yet they play a huge role in hip stability and injury prevention. 10 to 15 reps of down dog to bear pose This combination acti

141.7K views3 months ago

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Sitting at a desk all day typing? Try this routine to undo the damage from long hours of sitting. It will help you restore mobility, strengthen key muscles, and improve posture. • Single-leg marches: Strengthen your hip flexors, which become weak from sitting too long. • Lateral leg lifts: Activate your outer quads and glute medius to stabilize your hips and knees. • Lunge hold: Build endurance in your front leg while stretching the hip flexor of your back leg. • Single-leg hinging: Strengthen a

6.8K 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

181.1K views9 months ago

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If I only had ten minutes to train mobility, here’s the routine I’d do:• Three-way hip shift – opens up your hip flexors, inner thighs, and groin• 90-90 – go slow and controlled to train both internal and external rotation• Thoracic spine rotations – unlock your mid-back mobility• Hamstring stretch to runner’s lunge – stretch and strengthen your lower body• Downward dog to upward dog – open up your spine, shoulders, and hips• Tabletop to child’s pose – reset and decompress your back• Deep restin

599.9K views8 months ago

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Train your legs in just 10 minutes with this quick, effective routine. Start with 1 minute in chair pose and 1 minute in a yoga lunge to warm up your knees. Then, perform a single leg hip hinge on each side for 1 minute. With your remaining 7 minutes, rotate between sumo squats, sumo deadlifts, reverse lunges, and kickstand hinges for strength and stability. If you’ve got any time left, finish strong with a wall sit to fire up your quads and glutes. | Alejandro Matias

72.6K views8 months ago

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Want to keep dancing well into old age? Try this simple hip mobility routine using a chair or mobility stick. 1. Hip Flexor Lifts – Go until you feel the burn. 2. Lateral Leg Lifts – Strengthen your outer quads (abductors). 3. Medial Leg Swings – Activate your inner groin (adductors). 4. Back Leg Swings – Target your glutes for better hip extension. 5. Hip Rotations – Train internal and external rotation with control. Do this 5x a week for strong, buttery hips that move with ease. | Alejandro Ma

82.1K viewsMar 21, 2025

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Want to train your core in just five minutes? Here’s a simple routine you can do anywhere: • In and outs – 60 seconds to target your entire trunk • Leg lifts – 60 seconds for lower ab strength • Russian twists – 60 seconds to build rotational control (add weight when it gets easy) • Bear hold – 60 seconds for anti-extension and anti-rotation strength (lift a hand or foot for a challenge) • Posterior plank – 60 seconds to train your glutes, spine, and posterior chain No fluff. Just five minutes o

131.1K views9 months ago

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🚀 If you only had 15 minutes for hip mobility, here’s the ultimate routine! 🕒 💥 Hip Hurdles: Strengthen hip flexion & internal rotation. 💥 Shin Box Hip Extension: Build strength in your outer thighs, hips, & external rotation. 💥 Tabletop to Down Dog: Open up your hamstrings, calves, & knees. 💥 Hovering Cossack Lunge: Unlock inner thigh mobility. 💥 Controlled Articular Rotations: Boost hip joint mobility. 💥 Dynamic V-Sit Stretch: Stretch your hamstrings & inner thighs. 💡 Give this quick

7.1K viewsJan 24, 2025

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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

169.8K views7 months ago

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Struggling with shoulder tightness? Worried about frozen shoulder or nagging pain during your workouts? This daily shoulder mobility warm-up is for you. A few minutes a day can go a long way toward protecting one of the most vulnerable joints in your body. This 3.5-minute follow-along shoulder mobility routine is perfect for improving circulation, joint health, and range of motion, especially if you sit a lot, lift weights, or do overhead movements. Why shoulder warm-ups matter: Your shoulder is

136.6K views9 months ago

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Tight shoulders? Try these mobility exercises to increase your range of motion and control: 1. T-Cups – Train internal & external rotation with circular arm movement. 2. Behind-the-Back IR/ER – Use a towel to stretch actively in both directions. 3. External Rotation Overhead (Pause) – With a loop band between your wrists, pull apart and lift overhead. Control is key. 4. Scapular CARs – Controlled Articular Rotations to move your scapula with intention and precision. 5. Up & Overs – Improve scapu

113.1K viewsMar 22, 2025

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7 Moves to Bulletproof Your Hips 🔥 Want stronger, more mobile hips? Try these: 🔹 Hip Shifts – Opens up your groin & boosts pelvic mobility 🔹 Hip CARs – Increases blood flow & improves control 🔹 Hip Flexor Lift – Dynamically strengthens your hip flexors 🔹 Straight Leg Fire Hydrant – Builds glute medius strength & control 🔹 Single Leg Glute Bridge – Strengthens glutes, hamstrings & stabilizes the pelvis 🔹 Elevated Clamshell – Activates the lateral chain for stability 🔹 Crescent Lunge – Str

605.5K viewsMar 4, 2025

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Stability workout = stronger tendons better muscular endurance. Try these isometric holds to build joint control and body awareness: 1. Single Leg Hinge Hold – Fires up your glutes hamstrings. 2. Horse Stance Hold (10–30 sec) – Builds hip and core endurance. 3. Crescent Lunge Hold – Keep that front knee stacked pelvis neutral. 4. Calf Raise Hold – Boosts ankle foot stability. 5. Bonus: Chair Pose Single Leg Balance – Train posture proprioception. Add these to your warm-up or finishers. Your join

5.6K viewsApr 4, 2025

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🚀 4 Beginner Plyometric Exercises to Boost Your Athleticism! 💥1️⃣ Pogo Hops: Strengthen your calves and unlock explosive power for better athletic potential.2️⃣ Split Pogo Hops: Switch up the front leg to improve your footwork and coordination.3️⃣ Single Leg Hops: 🔑 Do 2 sets of 60 seconds per leg to build stability and balance.4️⃣ Partial Jump Squats: Engage your quads by hinging at the hips, jumping from a 45° squat, and swinging your arms for maximum explosiveness.🎯 Add these to your rout

15.5K viewsJan 4, 2025

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Stronger glutes = better stability! The gluteus medius plays a key role in pelvic stability and knee alignment. Here are my top exercises to target it: ✅ Side-lying leg raises (add a band for more challenge) ✅ Elevated clamshells ✅ Fire hydrants ✅ Single-leg deadlifts ✅ Curtsy lunges Incorporate these into your routine to improve balance, prevent injuries, and level up your lower body strength! | Alejandro Matias

79.2K viewsFeb 17, 2025

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10 Mobility exercises I do every morning. #calisthenics #yoga #flexibility #mobilitytraining #yogalifestyle | Alejandro Matias

269.9K viewsOct 25, 2024

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