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trunk flexion/extension text and "A person standing tall, bending forward at the hips to touch their toes for flexion, then arching their back and lifting the chest upward for extension, demonstrating dynamic spinal mobility exercises.

Trunk Flexion/Extension

Trunk Flexion Extension Exercise Demo Video

Balance and Reach test and "A person standing on one leg with the opposite leg extended backward and the torso leaning forward, reaching both arms ahead to create a balanced pose that engages the core and stretches the back and hamstrings

Balance and Reach

Balance and Reach Exercise Demo Video

Arm Circles text and

Arm Circles

Arm Circles Exercise Demo Video

Long Arm Swings and "A person standing tall with arms extended outward, swinging both arms in large circular motions to loosen the shoulders and improve mobility.

Long Arm Swings

Long Arm Swings Exercise Demo Video

Leg Swings and

Leg Swings

Leg Swings Exercise Demo Video

Calf Hamstring Stretch text and A person in a standing position with one leg extended forward and the heel resting on the ground, hinging at the hips to reach toward the toes for a stretch targeting the calf and hamstring muscles

Calf Hamstring Stretches

Calf Hamstring Stretches

Straight Leg Marches and "A person standing upright, kicking one leg straight forward while keeping the other leg planted, swinging the opposite arm toward the raised leg to demonstrate a dynamic hamstring and hip stretch

Straight Leg Marches

Straight Leg Marches Exercise Demo Video

Bent Over Trunk Twists and A person bent forward at the hips with their back flat, twisting their torso to one side while reaching one arm upward and the other arm toward the ground, showcasing a dynamic stretch for the spine and shoulders

Bent Over Trunk Twists

Bent Over Trunk Twists Exercise Demo Video

thread the need text and "A person on their hands and knees, reaching one arm under the opposite arm and twisting the torso gently, showcasing a stretch for the shoulders, upper back, and spine.

Thread the Needle

Thread the Needle

Trunk Twists text and A person standing with feet shoulder-width apart, rotating their upper body to one side while keeping their hips steady, arms extended outward to enhance the spinal and core stretch.

Trunk Twists

Trunk Twists Exercise Demo Video

Groiners in text with person in a low lunge position with one foot forward and both hands on the ground, switching their forward leg to stretch the hip flexors and inner thighs

Groiners

Groiners Exercise Demo Video

Knee Drops Text and A person sitting up with knees bent up in air, slowly dropping one knee inward to stretch the lower back and hips, showcasing a gentle rotational stretch

Knee Drops

Knee Drops Exercise Demo Video

Leg Cradles in text with A person performing a leg cradle stretch, standing on one leg while holding the opposite knee and ankle, pulling them towards the chest for a dynamic hip and glute stretch

Leg Cradles

Leg Cradle Exercise Demo Video

green background title quad stretch A person performing a quadriceps stretch, standing on one leg and pulling the opposite foot towards their glutes with one hand, demonstrating flexibility and balance.

Quad Stretches

Quad Stretch Exercise Demo Video

Knee Hugs

Knee Hugs

Knee Hugs Exercise Demo Video

There is No LUCK in Fitness

There is No LUCK in Fitness

Progress and results come from pure consistency NOT dumb luck

adjustable dumbbells

You've Got Options.. but NO Excuses

You've Got Options.. but NO Excuses

SIMPLE Healthy To Do's

SIMPLE Healthy To Do's

Simple heathy to do’s you can add in on a daily basis

Training Tips & Guidance

ONE step at a time is ENOUGH

ONE step at a time is ENOUGH

I am guilty of thinking the small steps are never enough, but at the end of the day they will ALWAYS be better than nothing. Often...

Lower Body Warm Up routine Female doing a knee hug stretch

5 MINUTE LOWER BODY WARM UP

5 MINUTE LOWER BODY WARM UP

5 MINUTE UPPER BODY WARM UP

5 MINUTE UPPER BODY WARM UP

Get prepped and ready for your next upper body workout with this five minute quick upper body dynamic warm up routine. Open up your...

LEG DAY WORKOUT

LEG DAY WORKOUT

LEG DAY WORKOUT

FULL BODY WARM UP!

FULL BODY WARM UP!

Full Body Warm Up Routine

A System For Your Goals

A System For Your Goals

The goal itself helps set the scene for planning, but the system you set up is the secret sauce when it comes to making actual progress towa

Habits & #goals

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