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Mobility is the piece most people keep skipping. So they stretch. And stretch. And wonder why nothing really changes. Because mobility isn’t just about getting into a position. It’s about being strong there. That’s what actually builds usable range. Stronger joints. Better control. A body that can move without feeling like it’s hanging on by a thread. Stretching alone won’t give you that. Save this if you need to stop confusing stretching with mobility. #movesmethod #mobilitytraining #strengthandmobility #movebetter #humanmovement
Mobility is the piece most people keep skipping. So they stretch. And stretch. And wonder why nothing really changes. Because mobility isn’t just about getting into a position. It’s about being strong there. That’s what actually builds usable range. Stronger joints. Better control. A body that can move without feeling like it’s hanging on by a thread. Stretching alone won’t give you that. Save this if you need to stop confusing stretching with mobility. #movesmethod #mobilitytraining #strengthandmobility #movebetter #humanmovement
One movement and your hamstrings are released for life. Single-leg good morning. Locked knee, hinge from the hip, drive the tailbone to the ceiling. Ten reps, hold the last for ten seconds. The hold is where the strength gets built. Whatever your end range is today, holding it under your own body weight is what tells your nervous system the position is safe to produce force in. Do this twice a week and watch how much your hamstrings change. This was a moment from the London workshop. The cues you can’t pick up from a video. Marbella is next. 📍 16 May 2026 · Elements Gym Marbella · 50 spots Link in bio to book. Or comment SUN☀️ and I’ll DM you the link. Single-leg good morning. Hamstring training. Mobility workshop Marbella. MovesMethod World Tour 26’. #HamstringTraining #SingleLegRDL #MobilityWorkshop #MovesMethod #MarbellaEvent
One movement and your hamstrings are released for life. Single-leg good morning. Locked knee, hinge from the hip, drive the tailbone to the ceiling. Ten reps, hold the last for ten seconds. The hold is where the strength gets built. Whatever your end range is today, holding it under your own body weight is what tells your nervous system the position is safe to produce force in. Do this twice a week and watch how much your hamstrings change. This was a moment from the London workshop. The cues you can’t pick up from a video. Marbella is next. 📍 16 May 2026 · Elements Gym Marbella · 50 spots Link in bio to book. Or comment SUN☀️ and I’ll DM you the link. Single-leg good morning. Hamstring training. Mobility workshop Marbella. MovesMethod World Tour 26’. #HamstringTraining #SingleLegRDL #MobilityWorkshop #MovesMethod #MarbellaEvent
4 moves I use to strengthen my hips 👇🏻 1 - Controlled side kicks 2 - Knee raises (can do these weighted too by hooking your foot into a kettlebell) 3 - single leg raises (the higher the surface the harder it is) 4 - Cossacks (can do these weighted too if you can) SAVE + add these into your lower body days 🔥💪🏼 #movesmethod
4 moves I use to strengthen my hips 👇🏻 1 - Controlled side kicks 2 - Knee raises (can do these weighted too by hooking your foot into a kettlebell) 3 - single leg raises (the higher the surface the harder it is) 4 - Cossacks (can do these weighted too if you can) SAVE + add these into your lower body days 🔥💪🏼 #movesmethod
Getting low is a great way to loosen up, and raise the level of your mobility. These crawling exercises are awesome for strengthening the joints, and increasing our range of motion. Strengthen the ankles, knees, hips, shoulders and wrists with these movements 3 times a week in under 15 minutes. Start out with 5 of each exercise. Then move up to 10. When that feels relatively easy add a second round. #mobilityworkout #balanceandstrength #fullbodyexercises #homefitnessmotivation . . . Repost @movesmethod Crawling patterns, floor work and locomotive movements are so important for mobility, stability, body awareness and control - Incorporate these into your training 2-3 x a week for warm ups or mini movements sessions - Not only are they really fun and challenging but they will help you improve your physical capacity, sports performance and general day to day life - Link in Bio to join our Online Coaching Program 💪🏼 - . . . #mobility #movement #mobilitytraining #mobilityexercises #animalflow #bjj #capoiera #bjjmotivation #vanjamoves #movesmethod #hipmobility #corestrength #bodyweightworkout
Getting low is a great way to loosen up, and raise the level of your mobility. These crawling exercises are awesome for strengthening the joints, and increasing our range of motion. Strengthen the ankles, knees, hips, shoulders and wrists with these movements 3 times a week in under 15 minutes. Start out with 5 of each exercise. Then move up to 10. When that feels relatively easy add a second round. #mobilityworkout #balanceandstrength #fullbodyexercises #homefitnessmotivation . . . Repost @movesmethod Crawling patterns, floor work and locomotive movements are so important for mobility, stability, body awareness and control - Incorporate these into your training 2-3 x a week for warm ups or mini movements sessions - Not only are they really fun and challenging but they will help you improve your physical capacity, sports performance and general day to day life - Link in Bio to join our Online Coaching Program 💪🏼 - . . . #mobility #movement #mobilitytraining #mobilityexercises #animalflow #bjj #capoiera #bjjmotivation #vanjamoves #movesmethod #hipmobility #corestrength #bodyweightworkout
It’s not your age, it’s your lack of mobility that’s making you feel old. You should be able to squat, move with ease, and live without pain. 🤩 The MovesMethod program is designed to improve your mobility in a smart, structured way so you can move better, feel stronger, and finally enjoy the activities you love, without stiffness or discomfort holding you back. 🙌 Ready to feel like you again?
👉 Tap the link in bio to start the MovesMethod today. #mobilitymatters #movesmethod #mobilitywork #movebetterfeelbetter #movebetterlivebetter
It’s not your age, it’s your lack of mobility that’s making you feel old. You should be able to squat, move with ease, and live without pain. 🤩 The MovesMethod program is designed to improve your mobility in a smart, structured way so you can move better, feel stronger, and finally enjoy the activities you love, without stiffness or discomfort holding you back. 🙌 Ready to feel like you again?
👉 Tap the link in bio to start the MovesMethod today. #mobilitymatters #movesmethod #mobilitywork #movebetterfeelbetter #movebetterlivebetter
I’m finally getting comfortable in deep squats. ⚓️ Truthfully, I’m more flexible in my 50s than I ever was in my 30s or 40s. I used to think stiffness was just part of getting older, but working with @vanja.moves and the @movesmethod has proven otherwise. It’s not just about stretching—it’s about reclaiming a range of motion I thought was gone for good. It feels authentic to be moving better now than I did a decade ago. 🦾✨ Anyone else finding they’re more mobile now than they were in their 30s? #mobility #deepsquat #movesmethod #agingstrong #fitover50
I’m finally getting comfortable in deep squats. ⚓️ Truthfully, I’m more flexible in my 50s than I ever was in my 30s or 40s. I used to think stiffness was just part of getting older, but working with @vanja.moves and the @movesmethod has proven otherwise. It’s not just about stretching—it’s about reclaiming a range of motion I thought was gone for good. It feels authentic to be moving better now than I did a decade ago. 🦾✨ Anyone else finding they’re more mobile now than they were in their 30s? #mobility #deepsquat #movesmethod #agingstrong #fitover50
If your body feels stiff, tired, or like it’s working against you, I’ve been there. A couple years ago I was fighting pain, fatigue, and food noise. I thought feeling old was just part of the deal. Now, at 51, I’ve reversed my depression, dropped 25 pounds, and finally feel at home in my body. This Mobility Era is the next mountain, because I refuse to stop getting better. If you’re over 40 and feel stuck, start with me. One stretch, one sip, one small win at a time. Feeling great gets to be easy! Be honest, what’s one part of your body that’s been begging for a little love lately? (Mine’s definitely my shoulders 😅) #MyMobilityEra #Over40Fitness #HealthyOver50 #FeelGreatOver40 #MovesMethod #MidlifeMovement
If your body feels stiff, tired, or like it’s working against you, I’ve been there. A couple years ago I was fighting pain, fatigue, and food noise. I thought feeling old was just part of the deal. Now, at 51, I’ve reversed my depression, dropped 25 pounds, and finally feel at home in my body. This Mobility Era is the next mountain, because I refuse to stop getting better. If you’re over 40 and feel stuck, start with me. One stretch, one sip, one small win at a time. Feeling great gets to be easy! Be honest, what’s one part of your body that’s been begging for a little love lately? (Mine’s definitely my shoulders 😅) #MyMobilityEra #Over40Fitness #HealthyOver50 #FeelGreatOver40 #MovesMethod #MidlifeMovement
You Can’t see inside the heart. What you see isn’t always what you get. Or is what is real. Smiling and going around doing All the things. Does not actually equal interior peace or self satisfaction. Im here to tell you that what you see NOW is actually the combo of both The interior matches the exterior. If you want my practice my method for transformation in all this madness. Link in bio for the M.O.V.E.S method Waitlist 😃 #peace#truestself #movement #breath #seeittobelieveit #movesmethod #movement #misaligned #intuition
You Can’t see inside the heart. What you see isn’t always what you get. Or is what is real. Smiling and going around doing All the things. Does not actually equal interior peace or self satisfaction. Im here to tell you that what you see NOW is actually the combo of both The interior matches the exterior. If you want my practice my method for transformation in all this madness. Link in bio for the M.O.V.E.S method Waitlist 😃 #peace#truestself #movement #breath #seeittobelieveit #movesmethod #movement #misaligned #intuition
#functionalpatterns #KneesOverToes #movesmethod
#functionalpatterns #KneesOverToes #movesmethod
You’ve got 2 minutes. Do this snack. Right now. Two moves. 10 reps each. Knees that hold up. → Movement 1: Side step down. Stand on a small box or step. Slowly lower one foot to the side, tap the floor, drive back up. Builds lateral knee control most squats skip. → Movement 2: Step up. Same box. Drive through the standing leg, full hip extension at the top, slow on the way down. The eccentric is where the knee gets strong. Save this. Send it to someone whose knees crack going down stairs. #MovementSnack #DailyMobility #KneeMobility #MovementEducator #MovesMethod
You’ve got 2 minutes. Do this snack. Right now. Two moves. 10 reps each. Knees that hold up. → Movement 1: Side step down. Stand on a small box or step. Slowly lower one foot to the side, tap the floor, drive back up. Builds lateral knee control most squats skip. → Movement 2: Step up. Same box. Drive through the standing leg, full hip extension at the top, slow on the way down. The eccentric is where the knee gets strong. Save this. Send it to someone whose knees crack going down stairs. #MovementSnack #DailyMobility #KneeMobility #MovementEducator #MovesMethod
Crawling patterns, floor work and locomotive movements are so important for mobility, stability, body awareness and control - Incorporate these into your training 2-3 x a week for warm ups or mini movements sessions - Not only are they really fun and challenging but they will help you improve your physical capacity, sports performance and general day to day life - Link in Bio to join our Online Coaching Program 💪🏼 - . . . #mobility #movement #mobilitytraining #mobilityexercises #animalflow #bjj #capoiera #bjjmotivation #vanjamoves #movesmethod #hipmobility #corestrength #bodyweightworkout
Crawling patterns, floor work and locomotive movements are so important for mobility, stability, body awareness and control - Incorporate these into your training 2-3 x a week for warm ups or mini movements sessions - Not only are they really fun and challenging but they will help you improve your physical capacity, sports performance and general day to day life - Link in Bio to join our Online Coaching Program 💪🏼 - . . . #mobility #movement #mobilitytraining #mobilityexercises #animalflow #bjj #capoiera #bjjmotivation #vanjamoves #movesmethod #hipmobility #corestrength #bodyweightworkout
Stop aimlessly stretching to improve mobility / eliminate tightness and start doing this instead 💪🏼 Applying this structure to your mobility training is going to allow you to… 🔋 Build strength through your full range of motion 🔋 See tangible progress every single session 🔋 Become more resilient, prevent injuries and train harder for longer Progress doesn’t come from a good workout - it comes from structured and progressive training 💪🏼 #mobility #mobilitytraining #flexibility #functionaltraining #functionaltraining #injuryprevention #backpain #movementismedicine #kneesovertoes #movement #movesmethod #rangeofmotion #hipmobility
Stop aimlessly stretching to improve mobility / eliminate tightness and start doing this instead 💪🏼 Applying this structure to your mobility training is going to allow you to… 🔋 Build strength through your full range of motion 🔋 See tangible progress every single session 🔋 Become more resilient, prevent injuries and train harder for longer Progress doesn’t come from a good workout - it comes from structured and progressive training 💪🏼 #mobility #mobilitytraining #flexibility #functionaltraining #functionaltraining #injuryprevention #backpain #movementismedicine #kneesovertoes #movement #movesmethod #rangeofmotion #hipmobility
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