Aimee Victoria Long

Advanced Dynamic Mobility Flow (25–30 min)
Unlock hips, T-spine & shoulders - strength through movement.

1. Activation (5 min)
Cat–Cow → Thread the Needle
Inchworm → Cobra
Dynamic Lunge + Reach
Scapular Push-Ups

2. Flow (20 min)
A. Hips & Rotation
• World’s Greatest Stretch × 6/side
• 90/90 Hip Switch + Lift-Offs × 5
• Cossack Squat + Reach × 6/side

B. Shoulders & T-Spine
• Kneeling T-Spine Rotations × 8/side
• Scapular CARs × 5 each direction
• Prone Swimmers (Y-W-T-A) × 6

C. Posterior Chain & Core
• Hamstring Scoop + Lateral Reach × 8/side
• Bear Crawl → Down Dog × 30 sec
• Standing Hip CARs × 3 slow/leg

3. Reset (5 min)
Deep Squat Hold + Rotation (1 min)
90/90 Breathing Stretch (2 min)
Child’s Pose Reach Flow (2 min)

Move slow. Breathe deep. Control the range.

I’ve been thinking a lot about rebuilding routines after things have been a little disrupted.

Normally my instinct is to just get straight back to it… back to training, back to my usual food, back to my routine and trying to do everything I was doing before.

But I’ve actually been trying to do the opposite and ask myself what my body needs now, rather than what it was doing before.

I’ve been really interested in Traditional Chinese Medicine lately and I think what I love most is the idea of being curious about the why.

Not just waiting until something feels wrong and then trying to fix it, but noticing the little things along the way and supporting your body before you get to that point.

So I’ve started bringing in some really simple things day to day, warm water in the morning, warm foot baths in the evening, more cooked and nourishing food, the herbal formulas I’ve shared before, less constant scrolling and stimulation, more walking and slower movement, and being a bit more sensible about when I actually need to recover rather than constantly pushing.

Nothing groundbreaking or complicated, but I’ve found these little rituals have made me much more aware of how I’m actually feeling.

And I think that’s the biggest thing I’m taking from it.

If my sleep changes, my energy feels different, my digestion is off or I’m not recovering properly, instead of immediately thinking how do I fix this? I’m trying to ask why?

I’m not saying TCM is the answer to everything, or that it replaces Western medicine. It’s just given me another way of thinking about my health that I’m really enjoying exploring.

Maybe looking after yourself isn’t always about doing more.

Maybe sometimes it’s just paying enough attention to notice what your body has been trying to tell you.

15-Minute Low Back Relief Routine

Move slowly, breathe deeply, and stay pain-free throughout.

1. Supine breathing | 2 minutes
On your back, knees bent. One hand on belly. Inhale through the nose, exhale slowly through the mouth.

2. Pelvic tilts | 10–15 reps
Gently flatten the lower back into the floor on the exhale, allow a natural arch on the inhale.

3. Lumbar rotation (supine knee drops) | 6–8 reps each side
Arms out wide, knees bent. Let both knees fall side to side with control, using breath not force.

4. Cat–cow | 8–10 slow reps
On hands and knees, alternate between spinal flexion and extension, moving with breath.

5. Child’s pose with side bend | 5–6 breaths each side
Hips back, arms long. Walk hands to one side to stretch the opposite lower back.

6. 90/90 seated rotation | 5–6 breaths each side
Knees bent and dropped to one side. Stay tall through the spine and gently rotate toward the top knee.

7. Glute bridge hold | 3–4 rounds of 10–15 sec
Lift hips slightly, engage glutes, keep ribs soft.

8. Knees to chest | 30–60 sec
Hug knees in and gently rock side to side.

Ideal for daily stiffness, long sitting, or evening decompression - perfect during this inbetween stage when you just don’t feel yourself.

A four-page spread in Women’s Fitness Magazine ♥️

Really proud to see my Total Wellness Programme featured, a four-week reset designed to give you everything you need to get started properly, from training and nutrition to chef support and massage.

The feature also includes one of my 20-minute Sculpt workouts, so you can take a little bit of the AVL Method home with you.

Thank you Women's Fitness UK for the feature and for bringing the programme to life so beautifully across four pages.

A pretty exciting one to see in print!

Want better s*x?
Start with your hips. . .

Well now I’ve got your attention, here’s the thing - If your hips feel tight, this is the routine you’re missing, which brings benefits all round 😉

30 minutes. Built around the 90/90.

5 MIN - JOINT PREP
• Supine pelvic tilts | 10 slow reps
• Quadruped hip circles | 5 each direction, per side
• Standing hip swings | 10 front/back + 10 side/side, per leg

10 MIN - 90/90 SERIES
• 90/90 hold + forward lean | 60s per side
• 90/90 internal rotation lift-offs | 6–8 reps per side
• 90/90 transitions | 8–10 slow switches
• 90/90 forward fold + reach | 60s per side

8 MIN | ACTIVE OPENING
• Frog rockbacks | 10–12 controlled reps
• Half-kneeling hip flexor stretch | 90s per side
• Assisted Cossack squats | 5–6 reps per side

7 MIN - CLOSE IT OUT
• Supine figure-4 | 60s per side
• Seated forward fold | 5 deep breaths
• Supine windshield wipers | 10 slow reps

No forcing.
No chasing depth you can’t control - I’m talking about the exercises here, head out of the gutter please 😂

Move like you’re training for the long game.
Save it - your hips (and partner) will remember this.

The strongest relationship you will ever build is the one you have with yourself.

Self-trust isn’t built through one big decision or a sudden shift in confidence. It’s built through the small things you do every day.

Keeping the promise you made to yourself.
Listening to your own needs.
Honouring a boundary.
Making a decision without endlessly second-guessing it.
Choosing rest without needing to earn it.
Doing what you said you would do.

The more consistently your actions say “I can rely on myself,” the less you need external validation to feel secure in your choices.

- You don’t need to become more confident first.

- Start by becoming more trustworthy to yourself.

Save this for the days you need the reminder ♥️

Advanced Mobility + Core Flow

A seamless integration of strength, control, and mobility designed to enhance spinal fluidity, shoulder stability, and rotational core power. This sequence centers around the Down Dog Scorpion, blending precision and grace through dynamic movement.

The Flow
1. Dynamic Warm-Up: Cat-Cow, Lizard Lunge Twist, Plank to Down Dog
2. Core Activation: Bear Hover Hold, Side Plank Dips
3. Main Sequence (2–3 rounds per side):
• Downward Dog → Three-Legged Dog
• Down Dog Scorpion: open the hip, create small controlled circles
• Twist and tap the foot behind, maintaining core engagement
• Knee to elbow, then cross-body
• Step into Low Lunge Twist → Half Split → return to Down Dog
4. Core Finisher: Hollow Hold, V-Up Twists, Plank Hip Rotations
5. Cooldown: Child’s Pose, Supine Twist, Happy Baby

Key Focus
• Move with deliberate control
• Keep shoulders stable and core engaged
• Let each breath refine your alignment

A 25–30 minute practice for those who move with purpose and precision.

ADVANCED PILATES MAT WORKOUT | 45 Minutes
Minimal rest. Maximum control.

WARM UP
• The Hundred - 100 pumps (legs extended low)
• Roll-Up - 6 reps (slow, controlled)
• Plank to Pike - 8 reps

MAIN BODY
Posterior Chain Focus
• Single Leg Kick - 30 sets (kick-kick, alternating legs)
→ immediately into Forearm Plank - 30 seconds
• Single Leg Kick with Leg Extension - 12 reps each side
• Double Leg Kick - 10 slow reps
• Swan Prep - 8 reps, finish with 20-second hold

Core Strength
• Single Leg Stretch - 20 reps (legs low)
• Double Leg Stretch - 12 reps, hold final extension for 10 seconds
• Obliques - 10 fast reps each side, then 10 slow reps each side
• Teaser - 8 reps

Stability Finisher
• Shoulder Bridge March - 10 reps each side
• Side Plank with Leg Lift - 10 reps each side
• Plank Series -
– Forearm plank: 45 seconds
– Side plank (right): 30 seconds
– Side plank (left): 30 seconds
– High plank: 45 seconds

For personalised, one-to-one support with your training, click the link in my bio for more information and to book a consultation.