Get fit with Gwen

Your body adapts to whatever you do (or don’t do) consistently.

If you’re wondering how I’m still so flexible at 46 yo? It’s because I starting dance at 7 yo and never stopped exploring movement. I’m drawn to dynamic, flowing, multiple muscle group, mind-body, functional exercise. I love working on control, power, balance, and coordination.

Dance made me obsessed with technique, and especially love training mobility!

So here’s your sign to do all the things. Rotate, reach, squat, hinge … move!

May you never lose the ability to do the things you enjoy!!!

Talk about making your 90/90 active! This movement pattern works your internal and external hip rotation and mobility. It requires core control, and trunk rotation.

Let’s be honest - there’s nothing wrong with your basic 90/90. But if you’re like me, and you need your movement to be a little bit more rhythmic and mentally challenging, then try this!

You can also break this down into individual parts. Try it!

Adding this parallel forearm is more difficult than you’d think.

I love how it adds a deeper hip/adductor stretch. Your bent front leg and low torso position allows for hip flexion and adductor lengthening.

I love starting low and slow to find my position, breathe, and then rotate through my upper back. TRY IT!!!

Slow down and enjoy making memories!

Daily life includes squat, hinge, push, pull … ROTATE. We don’t move in straight lines all day.

So, add rotational movements to your workouts. You’ll build a stronger, more coordinated core, and challenge your body to move the way it actually moves in real life.

This helps with injury prevention, longevity and more!

Your joints are meant to move!

Knee circles are a simple way to warm up your knees, wake up your hips and ankles, and practice controlled movement through your lower body.

Think less about making a BIG circle and more about making a SMOOTH one.

Oh my word, my body remembers. I haven’t done this movement pattern in years, but my body is like … ok!

I remember when the rotation was not good for my knees. It used to feel really unstable. But that was when I was 20-something. I’m 46 now, and my knees/stability are stronger/better?! Ok!!!

I didn’t feel unsteady or unsafe today - I’ve been adding lateral band walks into my routine for knee stability - plus hamstring curls with the big med ball, some bear crawls forward and back. It’s working!

Feel free to critique and give tips - I am just getting back to this yoga life, and I am loving it!!!!!!

Thank you, for a great class, Renita!!!!!! ❤️💪❤️ I’ll be back!!!

Try this figure 4 variation.

Instead of just holding the stretch, let your bent knee gently fall left and right.

It’s gentle hip rotation that also stretches your deep glutes and outer hips.

Think slow, controlled, gentle.

Bear plank with KB pull through for:
✅ Core stability
✅ Glutes and hips
✅ Shoulders and upper body
✅ Cross-body coordination
✅ Balance and stability
✅ Anti-rotation strength
✅ Functional movement