AlphaOnBars

The world of physique, uncovered. ⚡
🔥 Skills • Athletes • Fitness Trends
💪 Strength. Control. Discipline.
📈 Your daily fitness radar.

[Artofmobility @Art0fm0bility]

Sitting for long hours at your desk can make your neck, shoulders and upper back feel tight and stiff.

These 2 simple stretches can be done right at your desk to relax your neck and shoulders, open your chest and gently stretch your spine.

[AlphaOnBars @AlphaOnBars]

3 kettlebell drills. 12 reps each. 4 rounds. 🔥

1️⃣ Figure 8 lunges
2️⃣ Explosive steppers
3️⃣ Swing lunges

No rest between drills, then reset and go again. Legs, core and coordination in one flow.

[Mobility Culture @MobilityCulture]

Stiff hips from sitting? Can you duck walk? 🦆

[Artofmobility @Art0fm0bility]

An excellent exercise for runners! 👌
I really like how it focuses on building strength, stability, and control, while also targeting the key muscles essential for better running performance. A simple yet effective approach! 💪

[AlphaOnBars @AlphaOnBars]

5. Focus on Your Elbow

[AlphaOnBars @AlphaOnBars]

Can't do your first pull-up?
5 Cues to Master Your First Pull-Up. Click here to see all

[AlphaOnBars @AlphaOnBars]

4. Crush Oranges in Your Armpits

[AlphaOnBars @AlphaOnBars]

Some resistance band drills I like to use to work on my explosiveness and acceleration 💪🏼

Workout: 3x20sec

• Rapid Scissors
• Lateral Scissors
• Triple Switch
• High Knees

[AlphaOnBars @AlphaOnBars]

Outgrown basic push ups?

Archers keep everything that makes them good and shift more of your bodyweight on to one hand. Measure the distance between your hands and go wider as you get stronger 💪🏻

[AlphaOnBars @AlphaOnBars]

@Physique_HQ I think people should dance.

[AlphaOnBars @AlphaOnBars]

A strong back isn't built with just one exercise. 💪

This kettlebell workout challenges your back, shoulders, grip strength, and core stability through controlled stretching movements.

[Mobility Culture @MobilityCulture]

The best exercise for posture isn’t stretching. 🧍 It’s two moves, and move two looks too easy to work.

🚪 Stretching loosens your chest. But nothing pulls your shoulders back

🦴 Your shoulder blades float on your ribs. Only muscle holds them in place.

[AlphaOnBars @AlphaOnBars]

@ayuchan_int why is she crying 😂

[AlphaOnBars @AlphaOnBars]

Don't Do Incline Bicep Curls Like This!

A common mistake is rounding your upper back and rolling your shoulders forward as you curl. This shifts some of the tension to your front delts, reducing the emphasis on your biceps.

[AlphaOnBars @AlphaOnBars]

1️⃣ Kneeling crab reach
2️⃣ Good morning
3️⃣ Downward to upward dog

After a night in bed and a day in a chair, your hips, spine and shoulders barely leave one position. These three take them through rotation, a deep bend and a long reach.

[Artofmobility @Art0fm0bility]

Want mobile hips? You need THESE movements ⬆️

The key is to make the movements teeny tiny at first!! Use blocks to support your squats. If you want full breakdowns of these movements my YouTube channel has everything you need to build your mobility practice 🤍

[AlphaOnBars @AlphaOnBars]

2 minutes complete abs workout routine repeat x10