Ready to start moving and feeling better? These five mobility drills target essential movement patterns to help you build strength, improve control, and move better all day long. They’re a great choice if you’re dealing with shoulder stiffness, rounded posture, upper back tightness, or spend long hours at a desk. Your body needs movement to feel its best. Do this routine 3x a week to improve posture, reduce pain, and feel stronger where it counts. | Proformance
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Ready to start moving and feeling better? These five mobility drills target essential movement patterns to help you build strength, improve control, and move better all day long. They’re a great choice if you’re dealing with shoulder stiffness, rounded posture, upper back tightness, or spend long hours at a desk. Your body needs movement to feel its best. Do this routine 3x a week to improve posture, reduce pain, and feel stronger where it counts. | Proformance
19.3K views8 months ago
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Save this routine and share it with a friend who could use a posture reset. These 5 mobility moves are designed to counter rounded shoulders and slouched posture by loosening tight areas, strengthening weak spots, and helping you move with better control. It’s especially helpful if you sit for long hours, deal with nagging upper back or neck tension, or notice your shoulders rolling forward. Your body is meant to move, give it the reset it deserves. Try this routine 3 times a week to stand talle
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Save this routine and share it with a friend who could use a posture reset. These 5 mobility moves are designed to counter rounded shoulders and slouched posture by loosening tight areas, strengthening weak spots, and helping you move with better control. It’s especially helpful if you sit for long hours, deal with nagging upper back or neck tension, or notice your shoulders rolling forward. Your body is meant to move, give it the reset it deserves. Try this routine 3 times a week to stand talle
136.2K views8 months ago
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These hip mobility drills are designed to target tight hips, improve flexibility, and build real strength and stability where it counts, helping you move better. Move through each one at a pace and range that feels right for your body. Not sure where to start? Check out my beginner hip mobility program! | Proformance
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These hip mobility drills are designed to target tight hips, improve flexibility, and build real strength and stability where it counts, helping you move better. Move through each one at a pace and range that feels right for your body. Not sure where to start? Check out my beginner hip mobility program! | Proformance
73.4K views6 months ago
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Save & share this with someone who needs help to improve their posture and shoulders. This routine will help counter rounded shoulders and slouched posture by releasing tight areas, strengthening weak spots, and building better control and stability. It’s perfect if you spend hours sitting, deal with neck or upper back tension, or notice your shoulders drifting forward. Do it 3x a week to stand taller, move better, and feel stronger every day. | Proformance
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Save & share this with someone who needs help to improve their posture and shoulders. This routine will help counter rounded shoulders and slouched posture by releasing tight areas, strengthening weak spots, and building better control and stability. It’s perfect if you spend hours sitting, deal with neck or upper back tension, or notice your shoulders drifting forward. Do it 3x a week to stand taller, move better, and feel stronger every day. | Proformance
15.3K views5 months ago
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Save & share with someone who needs help to improve their posture and shoulders. This routine is designed to counter rounded shoulders and slouched posture by releasing tight areas, strengthening weak spots, and building better control and stability. It’s perfect if you spend hours sitting, deal with constant neck or upper back tension, or notice your shoulders drifting forward. Do it 3x a week to stand taller, move better, and feel stronger every day. | Proformance
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Save & share with someone who needs help to improve their posture and shoulders. This routine is designed to counter rounded shoulders and slouched posture by releasing tight areas, strengthening weak spots, and building better control and stability. It’s perfect if you spend hours sitting, deal with constant neck or upper back tension, or notice your shoulders drifting forward. Do it 3x a week to stand taller, move better, and feel stronger every day. | Proformance
127.1K views7 months ago
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Hip Mobility Exercises Building the habit of training your hips keeps them flexible, strong, and moving their best. How many days a week do you focus on mobility work? If these feel challenging, I’ve put together an 8 Week Beginner Hip Mobility Program in the bio designed to help you move better and see real results. | Proformance
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Hip Mobility Exercises Building the habit of training your hips keeps them flexible, strong, and moving their best. How many days a week do you focus on mobility work? If these feel challenging, I’ve put together an 8 Week Beginner Hip Mobility Program in the bio designed to help you move better and see real results. | Proformance
251.1K views5 months ago
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Stop neglecting your adductors. Training them 2x/week can transform your performance. ✅ Better movement quality ✅ Improved hip mobility & stability ✅ Stronger lifts & athletic power ✅ Reduced risk of injuries Ready to move better? Start with my Beginner Hip Mobility Program, or Hip Mobility 2.0 if you’re more advanced. | Proformance
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Stop neglecting your adductors. Training them 2x/week can transform your performance. ✅ Better movement quality ✅ Improved hip mobility & stability ✅ Stronger lifts & athletic power ✅ Reduced risk of injuries Ready to move better? Start with my Beginner Hip Mobility Program, or Hip Mobility 2.0 if you’re more advanced. | Proformance
26K views5 months ago
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These hip mobility drills are great for improving flexibility, strength, and how you move in everyday life. Today’s Hip Mobility Routine: 1️⃣ Rocking Extension 2️⃣ Cossack Shifts 3️⃣ Side Bends 4️⃣ 90/90 Thrusts 5️⃣ Side Lunge Hip Extension These drills can be challenging, so start with a smaller range of motion and work only within what you can control. If it feels overwhelming, I’ve created a beginner hip mobility program to help you build a solid foundation and scale as you get stronger and m
15.4K views3 months ago
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Stop overlooking your adductors. Training them just 2x/week can level up your performance: ✅ Move with more control and ease ✅ Boost hip mobility and stability ✅ Build strength for bigger lifts and explosive power ✅ Lower your risk of groin strains Add them into your weekly routine, you’ll feel the difference. | Proformance
68.1K views8 months ago
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Getting your first Cossack squat can be challenging, especially when starting from the ground, as it requires significant mobility and control. ✅ Single Leg Groin Rocks 1 min ✅ Ankle Mobility 30 sec - 1 min ✅ Assisted Cossack Walks 1 min Use the following exercises to build the flexibility and strength needed to achieve this movement: Each workout, challenge yourself by increasing your range of motion, duration, or repetitions. If strength is limiting your progress, incorporate exercises like lu
111.7K viewsMar 12, 2025
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Open up your hips and build strength with these mobility drills 👇 1️⃣ Banded Hip Circles – These target your hip joint and hip flexors while challenging your end ranges. 2️⃣ Sumo Squats with Band – Adding the band gives you extra resistance. Focus on getting deep. Great for opening the groin and building strength. 3️⃣ Couch Stretch with Band Assist – The band helps guide your hips forward for a deeper stretch through the hip flexors. 4️⃣ Pigeon Band Distraction – The band helps set the hip join
28.4K views6 months ago
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Instead of arguing about training styles, we should be encouraging more people to move. Traditional strength exercises build the base. Mobility and functional training support that strength and improve how you access it. If you only train in one plane of motion and never include rotation or frontal plane work, you’ll get strong, but only there. Over time, that’s where stiffness shows up and performance drops. You can’t perform well if you don’t move well. | Proformance
5.5K views4 months ago
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Stop neglecting your adductors Training them 2x/week can seriously level up your performance and Copenhagen planks are one of the best places to start. Strengthening your adductors means: ✅ Better movement quality ✅ Improved hip mobility & stability ✅ Stronger lifts & athletic power ✅ Reduced risk of groin hip injuries Start with Copenhagen planks and hold steady twice per week. As they get easier, progress into Copenhagen dips to challenge your adductors even more and keep building strength plu
29.7K views4 months ago
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Start feeling better, one rep at a time. These simple mobility drills go a long way in restoring how your body moves and feels. Don’t skip them, be consistent! | Proformance
26.5K views10 months ago
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Stretching helps you gain range. Mobility & strength training helps you keep it. To build real, lasting mobility combine both. Use static stretching to open up tight areas, dynamic stretches to move through that range, and loaded mobility training to build strength and control where you’re weakest. That’s how you move better, stay strong, and keep your results for the long run. 💪 | Proformance
24.1K views6 months ago
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Have you been constantly dealing with tight hip flexors and not getting lasting relief from static stretching? Try these mobility exercises to improve flexibility and strengthen your hips, addressing the root cause for long term results. Perform each exercise within a comfortable range of motion that works for your body. Let me know in the comments, which exercise was most challenging for you! | Proformance
635K views11 months ago
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Your body was designed for movement, but sitting all day works against it. Over time, lack of strength and mobility can create weaknesses and compensations that lead to issues like lower back pain, knee pain, and stiff hips. The good news is that no matter your age or condition, you can always begin again. These exercises might feel tough at first, so modify as needed and move within a range that feels right for you. Commit to 30 days of consistency by focusing on your stability, strength, and m
26.3K views8 months ago
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Restricted tight hips can contribute to lower back pain. When the hips cannot move freely the low back is forced to compensate. Use the 4 exercises shown to stretch and improve your hip internal rotation mobility. Start with these exercises 3 times per week for 8-12reps. Begin with a range of motion that is suitable for your current mobility and causes no discomfort. | Proformance
27.9K views6 months ago
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If you’re looking to improve your mobility and find these exercises too difficult try these regressed options. You don’t need to dedicate hours to mobility training each week. Start with just five minutes a day and you’ll see huge improvements in no time. Which one of these did you find most difficult and what’s your tightest body part? Join our community for mobility and rehab tips 🙌 | Proformance
62K views1 year ago
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Here are three exercises to strengthen and lengthen your hip flexors, improving flexibility, resilience, and performance in sports, lifting, and training. start with a range of motion that works for you and remember to progress each and every workout. | Proformance
26.3K viewsMar 17, 2025
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34 Isn’t Old, but inactivity will age you! 💪 Staying consistent with daily movement is essential. Don’t wait until pain or injuries show up, take action now to build your mobility and strength! Small efforts each day can make a big impact on how your body feels and performs. Here’s the routine I can do in under 10 minutes to stay mobile and feeling my best: 1 Rocking Extensions 2 Hip Flexor IR Combe 3 Lunging Elbow Taps 4 Pigeon Hip Rotation Highly recommend the @nunorm.shoes closest feel to tr
917.7K viewsApr 20, 2025
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Posture Exercises Building the habit of training your posture helps you stand taller, reduce rounded shoulders, and move with confidence. How many days a week do you focus on posture work? If you have questions, let me know in the comments. I’m happy to help. | Proformance
15K views7 months ago
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Advanced Squash Training: Using Your Service Routine To Disrupt Your Opponents
3.9K views7 months ago
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Alyssa Lu | Mobility | Physical Therapy | Hip Mobility Exercises Building the habit of training your hips keeps them flexible, strong, and moving their best. How many days a week... | Instagram
1.7M views7 months ago
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Mobility and strength training go hand in hand, but even if you’re not lifting or doing traditional workouts, moving well helps you feel better every day. When your body moves freely, you’re no longer fighting against it! Here are the exercises from this routine: 1️⃣ Frog Pelvic Tilt 2️⃣ Horse Stance 3️⃣ Prone Extension 4️⃣ Cossack Glides 5️⃣ Copenhagen Dip 6️⃣ Hip Airplane 7️⃣ Abduction Slider 8️⃣ Rocking Extension 9️⃣ Jefferson Curl If these feel too challenging, don’t worry. I have several be
9.1K views3 months ago
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What Scentwork Is and How to Build the Odor Imprinting Pipe System
50.3K viewsMar 14, 2018
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Being consistent with your mobility training, is the key to keeping your body feeling young and flexible, especially when paired with strength training. You don’t need to spend hours on it, just 5 to 10 minutes of consistent effort can make a real difference. | Proformance
2.9K viewsFeb 19, 2025
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Advanced Squash Training: Master Taking the Ball Early for Better Timing, Agility and Court Control
1.6K viewsNov 20, 2024
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Optimize Your Serve: Placement, Angle & Pressure | Ahad Raza | Black Knight Training
381 views6 months ago
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If you sit all day, poor posture can lead to upper back pain and stiffness. But you don’t have to live with daily discomfort or wait for an injury to take action! Prioritize prevention by improving your posture through movement, strength, corrective exercises, and mobility. Small changes can make a big difference. Not sure where to start? Check out my page for mobility routines, strength training, and rehab tips to help you move and feel better! | Proformance
5.7K viewsMar 9, 2025
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