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Alex Lamm

@alexlamm_pt

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BSc EXSC
Movement is for Every(Body)
EXSNZ finalist up and coming pt 2025
PT @lesmillsbritomart
Instructor Strong Pilates
Yoga teacher CityFitness

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✨Hip mobility for every level ✨

Whether you’re a beginner building your mobility foundation or you’re ready for a little more of a challenge, these are just a few movements to give you a mix of controlled movement, stretching, and soft-tissue work.

> Elevated Pigeon — A more advanced variation that targets the glutes and external rotation of the hip. Elevating the front leg can increase the intensity, so focus on staying controlled rather than forcing the stretch. This can be done on a box or lower on a bench, you can also put something under the knee to support it. Adding movements will keep it dynamic or lower the back knee for a static stretch.

>90/90 Switches — A great way to actively work through internal and external hip rotation. Move slowly from side to side and use as little momentum as possible to build control through your available range. Trying to keep your back long

>Ankle-to-Knee Stretch — A beginner-friendly option to gently open the hips and stretch through the glutes. Keep the movement comfortable and use your breathing to gradually settle into the position. This may be a bit of a challenge but working from your range and not forcing it.

>Foam Rolling the Glute — Use gentle, controlled movements to explore the glute and surrounding tissues. This can be a great way to prepare for mobility work or help you feel more comfortable moving through your range.

>Seated Figure 4 Stretch — A simple, accessible stretch for the glutes and outer hip. Sit tall, cross one ankle over the opposite thigh, and gently lean forward until you feel a comfortable stretch. This is nice even at work if you have a few moments to stretch it out.

Beginner or advanced, the goal is the same: move well, control your range, and build mobility consistently.

Save this routine and give your hips some attention this week!

#personaltrainer #mobility #hipmobility #strength #personaltraining by @alexlamm_pt

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2 months ago

As a trainer, group fitness instructor, freelance professional dancer, and just movement enthusiast (who loves Muay Thai) I’ve had to really learn to fuel properly. In a world that tells women to shrink or be light, it can be hard to push past all of that and really understand that your body needs fuel to move, be healthy, and strong. As someone who has struggled with fueling properly before, it’s taken me a long time to eat enough to keep up with my schedule and even then I’m not perfect. So here’s a reminder, especially to women to eat enough, eat well, and take up space!!

Understand we all look different and movement is for Every(Body)

#personaltrainer #personaltraining #healthyishappy #strength by @alexlamm_pt

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2 months ago

As a dancer, personal trainer, and group fitness instructor I don’t just train to get stronger but to also move better. These are some of my go to lower body exercises

✨ Zercher Bulgarian Split Squats build unilateral strength, improve balance, and challenge core stability, giving me more control in jumps, landings, and directional changes. (you don’t need the zercher hold and you can use dumbbells or even body weight)

🤸 Jefferson Curls develop strength through range, building resilience in the spine and posterior chain while improving mobility that’s essential for both dance and everyday movement.

✈️ Airplane Hip Rotations improve hip stability and rotational control, and better body awareness. You can start on the floor without weight to make it accessible.

You don’t have to be a dancer to benefit from these exercises. Every movement has regressions and progressions, so whether you’re just starting out or you’re an experienced athlete, there’s a variation that can meet you where you’re at.

Strong. Mobile. Controlled. That’s the goal no matter how you choose to move.

#DanceStrength #StrengthTraining #MobilityTraining #FunctionalFitness #personaltrainer by @alexlamm_pt

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3 months ago

Mobility movement to release the tension from the week

Have you moved a little today?

#mobility #personaltrainer #personaltraining #strength #reset by @alexlamm_pt

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4 months ago

The body was feeling like it needed some mobility and a little stability

Alternating Slapshot
> Develops rotational mobility through the hips and thoracic spine.
> Hinge, rotate, and breathe into each position.
* Key point: keep the control in the knees

Jefferson Curl
> Slowly roll down one vertebra at a time, keeping movement controlled.
>Keep control in the knees and only move within a comfortable range.

Dead hang
>Relax the shoulders while maintaining a secure grip on the bar.
>Breathe deeply and allow the spine and upper body to lengthen

Couch stretch
>Keep the torso tall and gently tuck the pelvis under, can add a shift forward

Chest fly Deadbug
>Keep your lower back gently pressed into the floor throughout
>Move arms and legs slowly while maintaining core engagement

Side Glute Bridge
> Elbow, hip, knee in a line and press through bottom leg to lift hip up; floating top leg

Cossack lunge
> knees and toes following same line, press through floor to lift up and shift, keep chest up

Any questions on these or other movements reach out!

#mobility #personaltrainer #personaltraining #hipmobility by @alexlamm_pt

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4 months ago

The biggest challenge was to not give up 🫠 taken in Les Mills Britomart by @alexlamm_pt

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5 months ago

I swear I actually do normal workouts but I love a stretchy strength challenge 😂

#personaltrainer #coaching #mobility #strength by @alexlamm_pt

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5 months ago

And on this episode of trying things I’ve seen on instagram…

This is a different banded pull up variation;
the first one is what I would say is the most common; second one you wear the band across the back instead

I found the second variation to be supportive in a different aspect. Try it out for yourself and see what you think!

If you had any other questions find me on the gym floor or send me a message!

#personaltraining by @alexlamm_pt

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7 months ago

My take on this trend 🪩✨❤️‍🔥 by @alexlamm_pt

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8 months ago

POV: You mic’d up the Te Tōangaroa Activations Team Member at Les Mills In The Park with @lesmillsbritomart 👀

The outcome: A LOT of expectations vs reality 🤸‍♀️

Come experience it for yourself every Thursday at Māhuhu ki te Rangi Park from 11:30am - 12:15pm — good vibes, the perfect midday reset and suitable for all fitness levels!

AND don't miss out on the chance to cold plunge post-workout with the team from @ice_munity. It's the perfect way to cool down! taken in Mahuhu Ki te Rangi Park by @alexlamm_pt

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8 months ago

Girls understood the assignment and we think they nailed it 💁🏼‍♀️ Can you do this one ?

Maybe we can see @jarellcarter ? 🤔🤭

A bit of athlete background:

• Grace - ex rhythmic gymnast

• Kate - ex hip hop dancer/ basically a 🦖 of the group

• Jess - ex gymnast and competitive dancer

• Alex - contemporary dancer

👏🏼 taken in Les Mills Britomart by @alexlamm_pt

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a year ago

Two dancers and personal trainers, sunshine ☀️ , and hip mobility
#strength #mobility #hipmobility taken in Les Mills Britomart by @alexlamm_pt

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a year ago