#Dynamic Hamstring Strech

Earn your Mobility . Most people try to stretch their way into owning positions. You can't gain access to mobility with just passive flexibility. Mobility is strength you can control. . This deep squat sequence has two levels: . "Foundation" Flow Toe touch → plank → down dog → deep squat. Builds ankle access, hip control, and squat ownership. If you don’t fully own your deep squat yet — start here. . "Advanced" Flow Adds thoracic rotation and sequencing through the World’s Greatest Stretch. Now we’re layering coordination and full-body control. . If the advanced version feels unstable, rushed, or stiff- drop back. Slow down. Earn it. . Mobility isn’t about chasing stretch. It’s about owning position. . Save this and try 3–5 controlled reps. If you’re working on rebuilding your squat or cleaning up your movement, DM me “squat” and I’ll point you in the right direction. . . #PersonalTrainerLakeNona #PersonalTrainingOrlando #SquatMobility #DeepSquat #MobilityFlow

If you are doing heels elevated squats to intentionally load your quads then fine… but most people don’t even know why they are doing it. If you struggle to squat with your heels on the ground you need to address your ankle mobility, not just add the crutch of elevating your heels. Work on these stretches/mobility exercises to allow yourself to squat full depth with your feet flat on the ground. First stretch is using a device called a Prostretch. It’s about $25 on Amazon and a great investment!! #athletetraining #mobilitytraining #stretching

✨ Stretches with Coach @bklouda90 ✨ This week we’re focusing on one of Coach Brett’s favorite hip & glute stretches. Perfect if you lift, run, or sit a lot during the day. Opening up the hips and glutes can help improve mobility, reduce tightness, and keep your body moving better in workouts. Want more? Join Coach Brett’s stretch class every Wednesday at 7AM to start your day feeling loose, mobile, and ready to go. Your body will thank you. 🙌 #MobilityMatters #StretchWithUs #HipMobility #GluteStretch #RecoveryDay

Mobility Monday: Hands over Toes Hamstring Stretch Holding your toes and straightening your legs = simple… but HUMBLING real quick 😅 🦵 Hamstring Length – Loosens tight hammies from leg days, sprints, and long car rides. 👣 Posterior Chain Release – Helps decompress calves, glutes, and lower back. 🍑 Better Lift Mechanics – Improves form for RDLs, hip thrusts, and leg press. 🧘‍♀️ Injury Prevention – Reduces risk of pulls when you’re training hard. ⚙️ Improves Hip Hinge – Teaches control and flexibility for stronger lifts. 💡 Form Tips: • Slight bend first, then slowly straighten • Breathe deep • Don’t bounce (we’re not in middle school PE anymore 😉) Mobility isn’t optional if you want to lift heavy AND stay pain-free. #MobilityMonday #HamstringStretch #MoveBetterTrainHarder

Squat trouble!? We here! Ankle Dorsiflexion Stretch for the win! - 1/2 kneeling start. - push foot of front leg into ground maintaining tension throughout entire foot - lean on front knee and drive shin forward as far as you can. Knee drives towards toes or beyond - hold 5-8 seconds repeat 5/6 times - Return home and proceed to roc back and forth through end range motion REPEAT OTHER SIDE! #EXRTNATION

Your feet are the foundation. If they’re stiff, weak, or ignored eeeeeverything above them pays the price. Runners? Lifters? Anyone regularly wearing heels? If you want better force transfer, stronger arches and fewer cranky knees: Start here.

Single Leg Downdog to Single Leg Knee Drive This movement is a lot about balance and spine stability. The base leg is going to get stretch on the posterior side as we try to plant the sole, using the free leg as a lever to drive us back further. We want to maintain that same neutral spine as we move into the knee drive. While a lot of the mobility focus will be on the lower body, there is a good amount of strength and mobility opening at the shoulders as well. #singlelegdowndogtosinglelegkneedrive #yoga #downwarddog #mobility #otfcoach

Squat Mobility To get a deeper squat, start with simply being in a squat position more often first then you can apply the progressive and regressive force moves the needle even further. The goal is to get into the stretch position and then spend time diving force against the angle of the stretch and then the opposite —into the angle of the stretch. It can be done in any stretch position but sometimes tools like a mobility stick help when it’s an angle like this. #mobility #squat #movementpractice #play #frc

Trainer Tip Tuesday: Want a deeper squat? Limited mobility can hold back your squat depth, power, and overall performance. Today Coach Brady at D1 Training Auburn breaks down three simple drills you can add to your warm-up or stretching routine to unlock better squat mechanics: Ankle Rocks, Windshield Wipers, and Deep Squat Holds. Improve ankle mobility, open your hips, and build strength in the bottom position so you can move better, lift stronger, and train like an athlete. Try these drills and feel the difference. 💪 #D1Training #SquatMobility #AthleteTraining #StrengthTraining #TrainerTipTuesday

Movement of the Day: Squat🏋️ One of the most fundamental movements in training. Squats build strength, stability, and control through the lower body. Start with proper form, move with control, and progress over time.💥 Strong foundations lead to strong results.💪

If squats make your knees or low back flare up, it may be because your hips aren’t moving well enough to handle the position. When hip mobility is limited, especially rotation, your body will steal motion from somewhere else. The solution isn’t avoiding squats. The solution is preparing your hips so the load is distributed the way it’s supposed to be. If squats keep triggering pain, DM me “SQUAT” and let’s fix the root issue.

Happy Thick Thigh Thursday because look at the material 👹 I’ve implemented this seriesbetween my heavy leg sessions, and it’s been a total game-changer. Being on my back (supine) lets me get deep into the tissue while keeping my neck and spine completely relaxed. Why this works for me: Rhythmic stretching shifts the body from “Fight or Flight” to “Rest and Digest,” lowering cortisol and fast-tracking the repair process. Heavy loads make muscle layers feel “tacky.” These moves restore the “glide” between tissues, keeping me mobile and fluid. Moving between heavy days flushes metabolic waste and brings in fresh oxygen to hit the sore spots and drop the DOMS. This series specifically opens up my lumbar-pelvic-hip complex. By hitting the hamstrings, adductors, and glutes from multiple angles, I’m releasing the tension that usually pulls on my lower back after a heavy lift. Follow the reps on the screen (12–15 each) and finish with that 60-second deep hold at the end once the tissue is primed. Your back and your gains-to-come will thank you. #certifiedpersonaltrainer #coachjorge #yourtrainerbestie #workoutrecovery #mobility