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Creating Freedom Through Movement Build A Body You Can Trust KR Method by @korey.rowe The Ultimate Strength & Mobility Solution ⬇
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Recent posts
War Against Desks | If sitting all day makes your hips feel stiff, start here ⬇️
Hip Opener (band-assisted) ⚙️
1: Loop band around mid-back + under feet
2: Lie back and let the band guide you into position
3: Breathe: 4 sec inhale, 6 sec exhale
4: Let your body settle don’t force range
5: Stay 60–90 sec
What this does:
Takes pressure off the hips so you can actually relax into the position and access range that usually feels blocked.
Why it works:
Support at end range → less guarding → more usable mobility.
Use this if:
• You sit most of the day
• Hips feel stiff getting up
• Bottom of your squat feels restricted
SAVE | SHARE | DO ✅
Build a body you can trust.
Never Stop Building
27 Apr 2026
10 Min Morning Mobility | Get Limber and loose for the day | Details ⬇️
Movement Flow 🌊
1: Heel Elevated Squats + Elephant Walks : 90s
2: Hip Flexor Hamstring Bow : 90s (45s/side)
3: Low Squat + Passive Hip Abduction : 90s
4: Ankle Plantar Flexion + Knee Taps : 90s (45s/side)
5: Frog Rocks : 90s
6: Downward Dog + Hip Opener : 90s (45s/side)
7: Reverse Plank Bridge : 60s
Flow: continuous, minimal transition
Total: 10 min
Build a body you can trust.
Never Stop Building
25 Apr 2026
Ankle + Knee Health ⚙️ - Details ⬇️
Weak tibialis and undertrained calves shift stress into the knee: shin splints, patellar pain, Achilles irritation, unstable landings.
Movement Blueprint
Circuit 1 : 3 Rounds
1. Tibialis Raises : 20
2. Elevated Plantar Flexion (deep knee bend focus) : 15
3. Heel Walks : 1 Min
Circuit 2 : 3 Rounds
1. Seated Tibialis Raises (band or kettlebell load) : 20
2. Lunge Hold + Calf Raises : 10 each side
3. Floating Heel ATG Lunges : 8 each side
SAVE | SHARE | DO ✅
25 Feb 2026
Hips + Posture ⚙️ ⬇️ Restore internal rotation, strengthen hip flexors, and reinforces overhead positioning to improve posture
Circuit 1 – 2 Rounds
1. Y Raises + Hip Internal Rotation : 10 reps each
2. Figure 4 Bridge + Rotation : 10 reps each side
3. Overhead Press + Bilateral Hip Flexor Raises :10 reps each
4. Kneeling Cossack + Hamstring Stretch : 10 reps each side
Circuit 2 – 2 Rounds
1. 90/ 90 Rotations + Overhead Press :10 reps each
2. Down Dog + Lunge :10 reps each side
3. Hip Internal Rotation + Hip Flexor Raises : 10 reps each
Bonus: Reverse Nordics 2–3 sets | 10 reps ( Advanced )
SAVE | SHARE | DO ✅
Never Stop Building
20 Feb 2026
HIP HEALTH ⚙️- Details ⬇️
Improves hip rotation, deep flexion control, and extension strength to reduce compensation and increase output.
Movement Blueprint
Circuit 1 – 2 Rounds
1. Hip Opener + Knee Tap – 8 reps each side
2. Low Squat Hold – 30 seconds
3. 90/90 + V-Ups – 8 reps each side
4. Bi-Lateral Hip Flexor Raises – 12 reps
Circuit 2 – 2 Rounds
5. 90/90 + Rotation – 6 reps each side
6. Banded Reverse Plank – 1 Min
7. 90/90 + Knee Extension – 8 reps each side
8. Quadruped + Swivel – 8 reps each side
Save | Share | Do ✅
NEVER STOP BUILDING
11 Feb 2026
10 Mins Morning Mobility | Get Loose & Limber for the day ⬇️
Movement Blueprint: 2 Rounds x 1 Min Each
1. ATG Lunges + Hamstring Bow: Builds knee strength and posterior chain mobility.
2. 90/90 + T-Spine Rotations: Opens hips and improves thoracic rotation.
3. Seated Straddle + Alternating Lateral Bends: Improves lateral flexion and adductor flexibility.
4. Knee Tap (Deep Knee Flexion) + Hamstring Stretch: Trains deep knee flexion and posterior chain length.
5. Standing Straddle T-Spine Rotations: Enhances spinal mobility and inner thigh stretch.
OWN THE DAY
SAVE | SHARE | DO ✅
17 Jul 2025
Morning Mobility Pt. 8 | Get Loose and Limber for the Day ⬇️
Movement Blueprint :
Circuit 1 : 2 Rounds
1. Dive Bomber Push-ups + Downward Dog X 30 Secs
2. Partial Sissy Squat X 30 Secs
3. Half Kneeling Alternating Rotation X 30 Seconds
Circuit 2 : 2 Rounds
1. Kickbacks + Forward Fold Pigeon X 30 Per Side
2. Low Squat + Alt Rotations X 30 Secs
3. Low Squat + Hip Opener X 30 Secs
4. Hip Flexor Hamstring Bow X 40 Secs
OWN THE DAY !
31 May 2025
Hip Health ⚙️| Use it or lose it - Details ⬇️
Movement Blueprint:
1. Lying Hip External Rotation X 12 Per Side
(This can be done without the monkey foot attached; you can use an ankle weight, resistance band, or bodyweight.)
Quadruped Swivel X 12 Per Side
Note 🗒️ This can be done without the monkey foot attached; you can use an ankle weight, resistance band, or bodyweight.)
2. Quadruped Swivel X 12 Per Side
Note 🗒️ Ball Supported Internal Rotation X 12 Per Side (Can be done with a yoga block between legs as an option; it is often more stable.)
Note 🗒️ Ball Supported Internal Rotation X 12 Per Side (Can be done with a yoga block between legs as an option; it is often more stable.)
3. Elevated Pigeon (Forward Fold + Lift) X 8 of the sequence per side
Note 🗒️ : If just starting out, begin with just the elevation of the leg in the pigeon position and build strength and mobility to add the forward fold and lift. Another option is to do the pigeon and forward fold on the ground.
OWN THE DAY
10 May 2025
Obliques 📐: Unlock Function + Aesthetics
⬇️
Movement Blueprint:
Circuit : 3 Rounds
1. Hip Supported Lateral Bends X 15 Per Side
2. Weighted Side Plank Dips X 20 Per Side
3. Lateral Single Leg Deadlifts X 10 Per Side
Superset : 3 Sets
1. Half Kneeling Windmill X 12 Per Side
2. Oblique Pendulums. x 20 Total
Why it matters :
Functional: Obliques stabilize the spine, prevent back pain, and improve rotational strength for better performance.
Aesthetic: Defined obliques sculpt a strong define mid section waist.
07 May 2025
Hip Health : This was the missing link... Details ⬇️
Comment “ Build” for more info on programs and to join the best community of WINNERS!
Movement Blueprint:
1. Hip Flexor Raises - Strengthen the root of your
movement.
2. Banded Marches - Build balance and mimic
natural gait.
3. Half-Kneeling Hip Flexion - Strengthen and
stabilize your hips.
Own The Day
05 Jan 2025
Hip Health ⚙️ | How did I get here.. Details ⬇️
Movement Blueprint | 4 Rounds
1. Dynamic Hamstring Stretch X 10
(Alternative is to sit on the floor with legs elevated and attempt to bring the upper body towards the knees)
2. Banded Elephant Walks X 30 Reps
(Raise hands to a bench or higher surface to make movement more accessible)
• Promote dynamic hamstring lengthening, improve posterior chain mobility, and reduce myofascial tension, supporting optimal movement patterns and decreasing injury risk.
3. Bench Hamstring Curls X 12 Per Leg
(Strengthen hamstrings through eccentric-concentric loading, improve knee joint stability)
4. Banded Good Mornings X 15
(This can be progressed to an EZ bar or heavier load if needed)
• Good mornings strengthen the posterior chain, improve hip hinge mechanics, enhance core stability, and increase hamstring flexibility.
Let me know if you need further edits or formatting!
30 Dec 2024
10 Minute Morning Mobility Routine Pt 3. Get you Limber and Ready for the day
2 Rounds X 45 Sec Each
1. Straddle Lower Back + Hamstring X 45 Secs
2. Kneeling Rotations X 45 Secs
3. Alt Hip Flexor Lunge X 45 Secs
4. Standing Pancake X 45 Secs
5. Obliques and QL Reach X 45 Secs
6. Windmill Hinge
👣 Loving the @vivobarefoot Motus Flex, your foot always know the truth
OWN THE DAY
21 Dec 2024
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