Vanja Moves

Mobility will set you free whether you want to stay active for a long time, whether you want to compete in an event or whether you just want to avoid injuries and having to walk around with a broken body - Mobility will allow you to have complete freedom to live a physical life and feel robust, resilient and adaptable in any physical pursuit - Strong bones, strong muscles, strong movement and strong mindset 💪🏼💪🏼 - - - #mobility #tennis #tennisdrills #footwork #mobilityexercises #hipmobility #injuryprevention #tenniscourt #movebetter #movemore #movementismedicine #agility #stability #exercise

I hope that you can take some inspiration from Miss May who is a living and breathing example of someone who understands the power of Movement and self discipline - Miss May is in the gym every day working on her flexibility, handstands, bodyweight strength, skill and inspiring people more than half her age - She has no fear when it comes to movement, she will literally bend over backwards to achieve the skill she sets her mind to - As she says “we are designed to move not sit on sofa”😂 You are never too old to start moving and loving your best life and if you do the right things your body will age in reverse 😂 - Miss May for President 👸 - . . . #mobility #movement #flexibility #injurypreventiontraining #longevity #health #jointhealth #hipmobility #anklemobility #kneepain #physio #mobilityexercises #mobilitytraining #yoga #yogaflexibility #strength #bodyweighttraining #bodyweightstrength

👇🏼 HERE 👇🏼 - I am not kidding when I say that my 5 min SQUAT ROUTINES will change your life 🔥 It should be a staple non negotiable in everyone’s morning routine ☀️ If you wake up feeling stiff, tight or sore from the previous day’s training, this will have you feeling like a brand new person in 5 min 😊 You don’t have do do these exact movements, you can do anything that challenges your whole body on various positions and do 10 reps of 5 different movements You can change it up every day based on what feels stiff and needs attention Make sure you try to stay in a resting squat as much as possible without taking any breaks between the exercises Do it daily and you will thank me 🫶🏻 - . . . #mobility #spinemobility #mobilityroutine #mobilityflow #anklemobility #hipmobility #hamstringstretch #vanjamoves #bodyweightworkout #backpainrelief #kneepainrelief #bjj #calisthenics

Stretching will do nothing for your hamstrings apart from cause an injury down the road if you don’t focus on strengthening them, especially eccentrically - Your tight hamstrings are the result of weak muscles in the glutes and poor hip function so you need to strengthen your posterior chain, learn how to hinge and progressively overload deep ranges - Incorporate the following: - ✅ Seated and Standing Good Mornings ✅ Single Leg Rdls and Good Mornings ✅ Locked Knee Good Mornings ✅ Isometric Holds ✅ Dynamic Bounces - This way you will unlock your hamstrings, make them strong and flexible, improve your joint stability and avoid injuries for the long run - - - #mobility #mobilitytraining #hamstringworkout #flexibility #legflexibility #mobilitydrills #injurypreventiontraining #hipmobility #hipstability #legworkout #bjj #strengthandconditioning #running #hipflexors #hamstringstretch #movesmethod

Tights hips can result in lower back pain, knee pain and poor movement patterns - These moves might look simple but they are so effective at targeting your hips and surrounding muscles and will improve your active flexibility - Perform 2-3 rounds of 10-15 reps of each movement before your lower body training or in between you upper body sets 👊🏼 . . . #mobility #mobilitytraining #mobilityexercises #hipmobility #hipflexors #lowbackpain #lowbackpainrelief #backpaintips #injuryprevention #yogastrong #stretching #stretchtherapy #strengthandconditioning #splitstraining #splitsprogress #calisthenics #bodyweightworkout #coreworkout

Strong, stable and mobile hips - that’s the key to improving your movement and your quality of life - Your hips will allow you to move better in all directions, squat better, eliminate back pain, knee pain, even shoulder pain and various imbalances you currently experience - The body works as one whole unit so you need to tackle it in all areas and train the stability, strength, range of motion and non linear movements - . . . #mobility #mobilitytraining #movesmethod #hipmobility #bodyweighttraining #stabilitytraining #healthyjoints #vanjamoves #bjj #flexibilitytraining #mobilityexercises

6 Things you MUST do if you want to acquire mobility and maintain effortless freedom of movement 💪🏼 - 1️⃣ Squat - the king of lower body movements, the squat is a gateway to many more movement patterns. It will improve your ankles, knees, hips and spine. - 2️⃣ Hang - the king of upper body movements, the hang will allow you to build strength, endurance and physical capacity towards other skills. It will also improve your shoulder health and grip strength - 3️⃣ Lunge - especially non linear lunging patterns will expose all your weak links and strengthen every muscle and joint - 4️⃣ Flex Spine - the most overlooked but necessary movement pattern for the health of your spine - 5️⃣ Extend Spine - Counter the effects of sitting and slouching to improve posture, breathing and mobility - 6️⃣ Locomotion - The missing element in most people’s training. This will allow you to achieve mobility and freedom of movement as well as coordination, balance, body awareness and skill development - How many of these do you do? - . . #mobilitytraining #hipmobility #flexibility #mobility #injuryprevention #animalflow #dance #yoga #martialarts #mobilityexercises #handbalance #yogastrong #bali #spinemobility #strengthtraining #strongcore #coreworkout

Try this ultimate full body warm up to improve your mobility, coordination and overall movement 🔥 - Complete each move for 30m or you can do it by time - This will feel like a conditioning and mobility workout in one 🔥 - . : : #mobility #movement #hipmobility #cardioworkout #mobilityexercises #mobilitywork #animalflow #bjj #fitness #functionalfitness #flexibility #strengthandconditioningtraining #strengthandconditioning #movemore

Tight hamstrings can lead to back issues, tendonitis and knee pain - You need to train your hamstrings to be strong but also elastic so that you can kick, sprint, lift weights and do the splits without any issues - Don’t be afraid to step out of the conventional training methods and explore what your body is actually capable of - You are designed to do more than sit on machine and move in linear patterns - Stay Supple 💪🏽 - . . . #mobility #mobilityexercises #hamstringstretch #hamstringflexibility #hipmobility #hipflexors #hamstringworkout #lowerbodyworkouts #bodyweightworkout #calisthenics #mobilitychallenge #mobilitywod #crossfit #mma #bjj

If something scares you, challenges you and separates you from the rest, then you should keep doing it - Prioritising your movement and health when the people around you try to hold you back - Taking risks in your life when the odds are stacked against you and everyone says you should slow down - Setting that big goal that scares you because right now it seem so out of reach that you are afraid to fail - Taking a change on that thing you have always wanted to do which might change the course of your life and the trajectory of your goals - Take risks, embrace the challenge, thrive in the discomfort because this is where the magic lies 🪄 - I am opening up 5 spots for my 1:1 coaching so if you are ready to take some risks and achieve extraordinary things with your movement CLICK the link in my Bio to find out more 💪🏽💪🏽 - . . . #mobility #mobilityexercises #mobilityflow #breathwork #breath #yoga #yogapractice #movement #injurypreventiontraining #injuryprevention #stretching #squats #glutes #flexibility #physicaltherapy #hipmobility #kneestrengthening #spinemobility

A good warm up should prepare your body for training by challenging your mobility, stability, balance, coordination and movement - You would be surprised what a good warm up does to a tired body, and how much it changes your mood and motivation towards the training session. - Don’t just show up to training half assed without prepping your body. And if you are feeling tired or sluggish, show up to a good warm up and half your job is done ✅ - Move close to the ground Challenge your range of motion Squat and move through the squat Work your balance and coordination Get your heart rate elevated - Complete each of these moves for 60 seconds and let me know how you go 💪🏼💪🏼 . . #mobility #cardio #hipmobility #movement #fitness #workout #bodyweightworkout #hiitworkout #motivation #mobilitytraining #mobilityexercises #flexibility #injuryprevention #strengthandconditioning #coreworkout #corestrength #handstands

Ok so whilst you will still need to train in order to achieve the splits, there are certain supplements that will support your training and joint health - Creatine Monohydrate is one of them - I am a proponent of only taking quality supplements that actually work and time and again creatine has proven to be the king of supplements when it comes to performance and recovery - How does it help with Mobility? - 1️⃣ Faster Recovery Between Mobility Workouts: Creatine helps your muscles recover faster, reducing soreness and fatigue after intense training. This means you can hit your mobility drills more frequently and with better focus, allowing for consistent progress. - 2️⃣ Enhanced Range of Motion: With stronger, more recovered muscles, you’re able to push deeper into mobility exercises and improve your flexibility over time. Creatine supports muscle endurance and strength, which helps you move through a greater range of motion in your drills. - 3️⃣Improved Joint Stability: Creatine boosts muscle strength, leading to better stability around your joints. This added strength helps keep your joints safe and stable during dynamic movements, making mobility work smoother and more controlled. - What are your go to supplements? @suppleblends - . . #creatine #supplements #jointhealth #jointpainrelief #mobility #mobilitytraining #mobilityexercises #hipmobility #splitstraining #nutrition #musclegain #flexibility #mobilitywod #hyrox