4 Kev's Workout

https://youtu.be/BDppTq92dxk
If there's one exercise you should do in the fitness center in a health club or hotel as far as machines go, that would be the lat pulldown machine. This compound movement strengthens the pulling muscles of the back, shoulders, and arms. The machine is also know to help decompress the spine while the resistance is being held in suspension with the arms stretched over the head.

Cable Pulldown: Wide #shorts #back #pulldown Seated pulldown with wide grip on cable machine to strengthen latissimus dorsi (lats) , trapezius, and biceps.Instagram: https://www.instagram.com/4kevsworko...

https://youtu.be/wSsYQ_lS0dA
If you have mastered the basic hip bridge and have good lumbar pelvic hip stability, then try this figure four version which isolates one glute at a time. This variation will emphasize hip extension and external rotation, just a couple of the movements needed for optimal hip function.

Figure 4 Horizontal Bridge #shorts #glutes #hips Intermediate level hip bridge isolates one glute at a time.Instagram: https://www.instagram.com/4kevsworkout/Facebook: https://www.facebook.com/4KevsWorkoutT...

https://youtu.be/UheLq_tyiCY
Further enhance the flexibility (mobility) of your ankle by using a foam roller B4 stretching the soleus, which is lower down and deeper than the larger, more visible gastrocnemius of the calf complex. This dual approach may help prevent strains and tears to the achilles tendon.

Foam Roller Lower Calf (Soleus) #shorts #foamroller #calf SMR (Self Myofascial Release) lower calf (soleus) helps foot/ankle mobility (flexibility). Please use my Perform Better affiliate link for foam rollers. Than...

https://youtu.be/DuXM9MkR4kQ
4KevsWorkout trains Marlene of Something Better Today with no equipment. Seated Floor Exercises: Part 5/6

Marlene of Something Better Today: Seated Floor Exercises - Part 5 4KevsWorkout trains Marlene of SBT; floor exercises sitting up.https://youtu.be/E8qKhFvNTwYhttps://youtu.be/zPoi4I_-s9whttps://www.youtube.com/...

https://youtu.be/nvP8sn8ksgg
Here's a variation of a figure 4 flexibility exercise in the supine position which targets the INternal rotators of the hip. If your hips are tight and rotating your legs to one side doesn't feel like much of a stretch, then twisting your legs to the other side should be more effective.

Hip & Back Stretch: Supine Figure 4 Stretch hip rotators, low back, and thoracic spine lying on back in figure 4 position.Instagram: https://www.instagram.com/4kevsworkout/Facebook: https://www...