Jake Blundell on Instagram: "Your knees can’t function if the foundation is weak. Flat feet, tight hips, and a lazy tibialis throw your whole chain out of alignment. Here’s your fix from the ground up: 1️⃣ Arch Builder (Short Foot) – 5 reps of 5 sec holds. Lift your arch without curling your toes. 2️⃣ 90/90 Hip Rotations – 8 reps each way. Control both internal and external rotation. 3️⃣ Tibialis Raises – 10–15 reps. Strengthen the front of your shins so your ankles and knees stay supported. ✅ D

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THE MUSCLE & MOBILITY MAKER on Instagram: "When your hips stop rotating, your spine and shoulders pay the price. This half-kneeling rotation teaches your body how to move as one unit again, without overloading your low back or jamming your shoulders. Here’s what’s happening under the hood: Front hip externally rotated, knee aligned with the smaller toes, loading your glute and deep hip stabilizers to keep the pelvis grounded. Back hip fully extended with toes tucked, glute active, creating lengt

The Healing Energy of Tai Chi on Instagram: "Keep training your hips — stay consistent and you’ll see the change!  Strong hips, better posture, and a more confident you  Don’t stop — your effort will pay off soon! ❤️ #HipWorkout #GluteTraining #LowerBodyWorkout #FitnessMotivation #HomeWorkout #BodyTransformation #WorkoutRoutine #StrongBody #ConsistencyIsKey #FitnessGoals"

Muscle and Motion on Instagram: "The World’s Greatest Stretch! This movement earns its name for good reason. It brings together hip, spine, and shoulder mobility in one powerful flow. The front leg targets your glutes and hamstrings, while the back leg opens up your hip flexors. The rotation enhances mobility through your spine and chest, making it an excellent mobility drill or stretch to include both before and after your workout. Want to explore this stretch in detail and see exactly which mu

find greatest song / music on Instagram: "Follow @findgreatestsongs for more "Habibi" by Ricky Rich and ARAM Mafia is a global hit that blends smooth Arabic-inspired beats with catchy hip-hop vibes. Originally released in 2017, the song gained massive popularity after going viral on Tik Tok in 2021, especially across Europe. Its addictive rhythm and memorable hook turned it into a club favorite, with remixes like the Albanian version featuring Dardan & DJ Gimi-O racking up millions of views. "Ha

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