Personal Trainer Alejandro

Do this before drinking coffee in the morning.

20 calf jumps
20 arm swings
20 golf swings
20 shoulder twists
20 marches

This simple morning activation routine will increase blood flow, improve mobility, and help wake up your body before starting the day.

Save this routine and try it tomorrow morning.

Train your core in less than 10 minutes with this simple routine:

10 In and Outs
10 Single Leg Glute Bridges on both sides
10 Starfish
10 Toe Touches
10 Russian Twists
10 Glute Bridges
20 to 60 Second Plank

This routine will train your abs, obliques, hip flexors, glutes, and the muscles that help stabilize your spine.

Complete 2 to 3 rounds if you want an extra challenge.

Save this routine for your next core workout and share it with someone who wants to build a stronger core.

A broomstick might be one of the simplest mobility tools you can use.

Raise it overhead to improve shoulder mobility and overhead flexion.

Stretch your body laterally to improve lateral flexion and help reduce stiffness and tension around your low back.

Rotate your body from side to side to loosen up your upper back and improve rotational mobility.

Finally, rotate the broomstick around your entire body to improve rotation while increasing mobility through your shoulders and upper back.

You do not need expensive equipment to improve your mobility. Sometimes, all you need is a broomstick and a few minutes of movement.

Save this routine and give it a try.

If I only had 10 minutes to cross-train for sports like soccer, this is what I would do.

Start with single leg movements like the reverse lunge to build strength, balance, and control.

Then train lateral movement with side lunges and curtsy lunges. Sports require you to move in every direction, not just forward and backward.

Next, train hamstring strength and hip drive with the single leg hip hinge.

For ankle strength and stability, walk on the tops of your feet and perform relevé calf raises.

Finish with a glute-biased split squat hold and horse stance. Hold each position for at least 30 seconds to build stability, muscular endurance, and tendon strength.

You do not need a long workout to become a stronger, more resilient athlete. Train in multiple directions, strengthen one leg at a time, and build a body that is prepared to move.

5 shoulder mobility exercises I could never live without.

1. External and internal rotations. These strengthen your rotator cuff and help keep your shoulders healthy and stable.
2. T-spine openers. Clasp your hands behind your head, pull your shoulders back, then slowly open and close your elbows. This creates more movement through your upper back, making it easier to move your shoulders.
3. T-spine rotations. Improving rotation through your mid-back can take unnecessary stress off your shoulders and help you move better overhead.
4. Banded overhead pull-aparts. Place your hands through a resistance band, pull outward with your wrists, and slowly raise your arms overhead. This builds scapular stability and control.
5. Overhead flexions with a broomstick. Hold a broomstick in front of you and slowly raise it overhead through a pain-free range of motion. This helps you maintain your overhead mobility.

You don’t need a gym to take care of your shoulders. Spend 5 to 10 minutes a day on these exercises and your shoulders will thank you.

Save this routine and send it to someone who spends too much time sitting at a desk.

If you sit at a desk all day, your shoulders and neck need this.

Start with banded pull-aparts to strengthen your rotator cuff and improve external rotation, helping offset the internal rotation that comes from hours of sitting.

Next, perform banded abductions to strengthen your rear delts and improve posture and shoulder alignment.

Then practice band up and overs to improve shoulder mobility, overhead flexion, retraction, and extension.

Finish with banded chin tucks behind your neck to strengthen the muscles that pull your head back, helping improve forward head posture.

A sedentary lifestyle can gradually lead to stiff shoulders, poor posture, and loss of mobility. Spend a few minutes each day working on these movements and your shoulders will thank you.

Save this routine and send it to someone who sits at a desk all day.

You can build stronger knees with nothing but a wall.

Start with a wall sit. This is an isometric exercise that helps strengthen the muscles and tendons that support your knees. Try to reach a 90 degree angle, but if that’s too difficult, start at 45 degrees and gradually work your way lower.

Next, perform tibialis raises against the wall. This strengthens the front of your shin, an often neglected muscle that plays an important role in knee stability.

Now practice sissy squats using the wall for support. This is a great way to strengthen your quads while building confidence and control through your knees.

Finally, place one foot against the wall and perform a single leg hinge. This helps activate your glutes, improve hip control, and promote better knee alignment.

Give this routine a try for 2 to 3 rounds, save it for your next leg day, and share it with someone who wants stronger, healthier knees.

Warm up your legs the right way before your next workout.

• 15 lateral leg raises per side to strengthen your outer thighs.

• 10 single leg lifts per side to target your hip flexors.

• 15 medial leg raises per side to strengthen your inner thighs.

• 20 glute kickbacks per side to activate your glutes.

• 20 hamstring curls per side to wake up your hamstrings.

A few minutes of activation can improve muscle engagement, movement quality, and help you get more out of your leg day.

Save this routine and try it before your next lower body workout.

If you can do 20 flutter kicks with a yoga block, you’ll strengthen your lower abs.

If you can do 20 Russian twists with a yoga block, you’ll strengthen your obliques.

If you can do 20 toe touches with a yoga block, you’ll strengthen your upper abs.

And if you can hold a hollow body for at least 20 seconds with a yoga block, you’ll strengthen your deep core.

Complete all four, and you’ve trained your entire core for strength and stability using nothing but a yoga block.

Save this routine and give it a try.

You don’t need an hour-long workout to move better. Just a few minutes of intentional movement each day can make a huge difference.

Try this routine:

• 90/90 to improve hip mobility
• Single leg lifts to strengthen your hip flexors
• Supine rotations to improve spinal rotation and loosen up your low back
• Prone lift-offs to strengthen your low back
• Single leg glute bridges to build stronger glutes
• Elevated figure four stretch to release tight glutes
• Elevated clam shells to strengthen your glute medius for better hip stability
• Cossack hovers to improve groin and adductor mobility
• Hamstring to runner’s lunge to stretch your hamstrings and open up your hip flexors

Mobility isn’t something you do once. It’s something you practice.

A little mobility every day can help you move better, feel better, and stay active for years to come.

Save this routine and give it a try.