Christina Nicci | Fitness & Nutrition Coach on Instagram: "⭐️ FULL ROUTINE ON YOUTUBE ⭐️ If your heels lift or your balance shifts when you try to squat deep, your ankles are often the limiting factor. This 3-exercise ankle mobility and strength routine helps your knees move forward over your toes while keeping your heels down, which is key for deeper, more stable squats. 🔹 Banded Ankle Joint Mobilization Improves ankle dorsiflexion so your knee can travel forward without your heel lifting. 🔹
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "⭐️ FULL R…
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "If you sit for long hours and your lower back feels tight, compressed, or achy, this 3-step routine will help you decompress your spine, restore mobility, and rebuild deep core stability. These evidence-based exercises target the key causes of back pain, weak deep core muscles, limited thoracic rotation, and poor hip hinge mechanics. You’ll start with the Side-Lying Open Book with Breathing to release thoracic stiffness and improve rotat
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "If you sit fo…
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "If your lower back tightens every time you stand tall, this exercise helps reconnect your core and hips so your spine finally stops doing all the work. ✨ This strengthens the deep lower abs that control pelvic position and prevent excess low-back arching. ✨ It integrates glutes with your core so your posture stays supported instead of collapsing through your lumbar spine. ✨ It improves rib and pelvis alignment which reduces compression w
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "If your lowe…
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "💠 If you do three sets of these exercises two times per week, you can improve hip stability and pelvic control. 💠 Your adductors aren’t just “inner thighs.” They help guide how your hips move and how steady your pelvis stays. 💠 When these muscles are weak, the body often compensates with shifting, uneven loading, or extra movement through the lower back. 💠 This matters for walking, standing, stairs, single-leg balance, squats, lunges
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "💠 If you do th…
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "Short on time? Pair strength moves like arms and shoulders with quick cardio bursts during rest to elevate your heart rate and boost fat loss. This combo can increase calorie burn by 6–15% post-workout through the afterburn effect (EPOC)! #Workouts #FatLoss #Cardio #Weightlifting #ChristinaNicci #Blueprint8"
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "Short on ti…
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "The ATG split squat trains your ankle to move forward under control while staying stable, which is exactly what’s required for deep squats, stairs, and everyday movement. Most people try to stretch their ankles, but what they really need is strength in that range. This drill builds both at the same time. #anklemobility"
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "The ATG sp…
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Christina Nicci | Fitness & Nutrition Coach on Instagram: "If your pelvis isn’t stable, your body compensates with knee cave, hip shift, or low back pain.  Strengthening your core + pelvic control gives you smoother, stronger, and safer squats. Try adding these drills before your next session and notice the difference in how stable and powerful your squat feels. #CoreStrength #PelvicStability #MobilityTraining"
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5 comments | The exercise doesn’t have to be complicated, it just ha…
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Never move up and weight if you can’t perform the exercise properl…
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