5 minutes can change your workout - save this! In order to be able to really fully access your glutes ( or any muscle group), we have to access to a quality range of motion. Here’s the warm up:
1) 1) worlds greatest stretch
- thoracic mobility in upper
- pelvic stability in lower
- hip extension
2) hip CARS
- takes hip joint through full range of motion
- aka flexion, abduction, some adduction and extension
3) low lunge rocker
- knee / ankle mobility
- hip flexion + extension
- CAN load this one to make it juicier
🔗 all this work comes from my program! Free week in my profile
Sasha Hanway
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Sasha Hanway, Personal trainer, Austin, TX.
08/26/2026
what I eat in a day 🩷 as a nutrition coach / trainer aint ti maintain muscle, feel energized and lean 🩷 a few tips:
1) eat before you train
2) if im ever doing longer cardio im eating CARBS before becuase this fuels the workout
3) my second coffee of the day is almost always a protein coffee - I blend one big scoop of Promix Nutrition vanilla weight, isolate with milk and pour over ice with espresso.
4) I love bone broth so much I find it’s really helpful for digestion and collagen is incredible for your hair, skin and nails as well as soft tissue repair, collagen is not complete protein, so I don’t count this towards my protein goals!
C 0 d e “SASHA” to save on Promix Nutrition
08/26/2026
Episode 1: so it begins + a confession*
Okay confession first. I AM A cycling nepo baby — ish ( My dad used to bike stages of the giro d’italia. he biked next to me at my first half marathon) but tragically I never got into cycling — running got me first!
running became my safe place after losing him 8 years ago. the forward movement. the predictability of the discomfort. sometimes I still talk to him during races.
so here I am. day 1 with clips. 3 falls. One into a construction sign! fully committed.
maybe it’s cross training and FOMO. maybe it’s something else entirely. So whether you’re a biker gal or guy or just in the mood to cheer on an ADD girl going full send into a hobby - welcome to the series!
drop your best beginner cycling tips below — I need all of them. 👇
follow along for the chaos (and the healing) 🩵
08/23/2026
happy Sunday angels - have no idea what I’m doing but am having the best time. My first official ride with clips ins on the book— 1 Cortado, 1 lemon scone and only 3 falls over 55k feels like a win 🩵
Send any and all recs for apparel bc I’m on the hunt!
08/23/2026
Make your 30s ( and beyond ) the strongest years yet.
I spent my early 20s working out and constantly watching my food and yet — I felt constantly fatigued, bloated and didn’t have the physique I wanted.
Fast forward to 34 - I’ve never felt stronger. Im pushing PRs in running and have so much energy - this is the magic of a progressive strength plan AND learning how to fuel properly.
Join me ( and 12,000+ other rad humans ) who are getting strong with a plan!
New workouts drop tomorrow - snag them for free for a week at the 🔗 in my page!
08/21/2026
🖕🏼 you have no idea what people deal with on a daily basis. I choose to share part of my life here on the internet in a way that hopefully is helpful and authentic, but I can’t share everything. I try to create boundaries.
08/20/2026
get the strength workouts in my profile - let’s do it together 🩷
08/18/2026
🥹 12000 members of my workout program, and yet every personal testimonial and transformation brings me to tears. You CAN absolutelt build the body and strength of your dreams with the right plan.
🔗to try ALIGN ( my workouts! ) in my bio!
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Address
Austin, TX
78701–78705, 78708–78739, 78741–78742, 78744–78769