Valerie Brown - Search Videos

✨️ Struggling to balance? ✨️ Using support (like a wall, doorframe, anchored band, broomstick) isn't cheating - it's strategic. It's how we can build strength, improve our range of motion, and move with confidence. Balance will show up as a free bonus along the way 🍒 What's one move you've been struggling with that could use a little support? Let's make our weaknesses, our strengths 💪 | Valerie Brown

✨️ Struggling to balance? ✨️ Using support (like a wall, doorframe, anchored band, broomstick) isn't cheating - it's strategic. It's how we can build strength, improve our range of motion, and move with confidence. Balance will show up as a free bonus along the way 🍒 What's one move you've been struggling with that could use a little support? Let's make our weaknesses, our strengths 💪 | Valerie Brown

2.9K viewsMar 11, 2025

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Want to break through the one pull-up plateau? It's not about grinding harder through that second rep; it's about becoming stronger so that the second rep becomes easy 👌 3 Training Day Protocol 👇 Day 1: Pull up - Jump to Eccentric - perform one clean pull up, then 1-3 jump to eccentrics with 5 sec descent (stopping point is when you can no longer control the eccentric) Day 2: Pure Eccentrics - perform sets of 5 eccentrics, with 5 sec descent - progress by adding a weight belt or weighted vest

Want to break through the one pull-up plateau? It's not about grinding harder through that second rep; it's about becoming stronger so that the second rep becomes easy 👌 3 Training Day Protocol 👇 Day 1: Pull up - Jump to Eccentric - perform one clean pull up, then 1-3 jump to eccentrics with 5 sec descent (stopping point is when you can no longer control the eccentric) Day 2: Pure Eccentrics - perform sets of 5 eccentrics, with 5 sec descent - progress by adding a weight belt or weighted vest

2.6K views6 months ago

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Want to transition from band assisted to unassisted pull ups? Here's the game plan 👇 Divide your pull up training into 3 separate sessions: Day 1 (Monday): band assisted pull ups (3 sets x 6-8 reps) - focus is on full range with good form - choose a band resistance such that you can do 6-8 full range pull ups - when you can perform 3 sets easily, reduce band resistance (i.e. use a lighter band) Day 2 (Wednesday): eccentric pull ups (3 sets x 5 reps) - focusing ONLY on the lowering part of the p

Want to transition from band assisted to unassisted pull ups? Here's the game plan 👇 Divide your pull up training into 3 separate sessions: Day 1 (Monday): band assisted pull ups (3 sets x 6-8 reps) - focus is on full range with good form - choose a band resistance such that you can do 6-8 full range pull ups - when you can perform 3 sets easily, reduce band resistance (i.e. use a lighter band) Day 2 (Wednesday): eccentric pull ups (3 sets x 5 reps) - focusing ONLY on the lowering part of the p

22.9K views6 months ago

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Side Splits Part 2: Strength Where it Counts If you missed Part 1, go check it out! Building our foundation is essential. Now, it's time to get specific 😁 Part 2 is all about building strength in longer ranges; we get closer to the actual split while developing the strength to control it. This is where the magic happens! 🔹️ Cossack squats are INCREDIBLE for hip mobility and inner thigh flexibility. There is a progression for everyone ✔️ Cossack squat to a bench if your knees are sensitive ✔️ e

Side Splits Part 2: Strength Where it Counts If you missed Part 1, go check it out! Building our foundation is essential. Now, it's time to get specific 😁 Part 2 is all about building strength in longer ranges; we get closer to the actual split while developing the strength to control it. This is where the magic happens! 🔹️ Cossack squats are INCREDIBLE for hip mobility and inner thigh flexibility. There is a progression for everyone ✔️ Cossack squat to a bench if your knees are sensitive ✔️ e

7.4K views5 months ago

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💫 Feeling deadlifts more in your lower back than glutes? Our bodies are absolutely incredible in their ability to execute a movement. When we deadlift, our brains tell our body to send our hips back into the hinge pattern. The signals can get a little mixed up when our brain tells our body that we need to bring our hips forward; oftentimes, instead of using the glutes to bring our hips forward, we will straighten the knee (noted when our knee loses contact with the bench) and lever our body upr

💫 Feeling deadlifts more in your lower back than glutes? Our bodies are absolutely incredible in their ability to execute a movement. When we deadlift, our brains tell our body to send our hips back into the hinge pattern. The signals can get a little mixed up when our brain tells our body that we need to bring our hips forward; oftentimes, instead of using the glutes to bring our hips forward, we will straighten the knee (noted when our knee loses contact with the bench) and lever our body upr

32.5K views10 months ago

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💫 Hips sag when you push UP? This isn't just about strength - it's also about the connection between your core and movement Why it can happen: 👉 If we repeatedly push UP with our hips lagging behind our shoulders/upper body, our body remembers that movement pattern... and, just like any habit, our hips continue to sag with every push p we do The solution? 👉 repattern the movement (aka "greasing the groove") with band assisted push ups or elevated push ups How to incorporate this into your rou

💫 Hips sag when you push UP? This isn't just about strength - it's also about the connection between your core and movement Why it can happen: 👉 If we repeatedly push UP with our hips lagging behind our shoulders/upper body, our body remembers that movement pattern... and, just like any habit, our hips continue to sag with every push p we do The solution? 👉 repattern the movement (aka "greasing the groove") with band assisted push ups or elevated push ups How to incorporate this into your rou

14.9K views9 months ago

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Ready to gain arm, shoulder, and chest strength? Achieving your first push up is all about building strength where it matters most - the CURRENT lowest point of our push up. Grab a foam yoga block and find a wall. Set the yoga block up at the height to which you can currently lower yourself into your push up (position the yoga block between your shoulders). Then, set yourself up in the top-most position of your push up while pushing your feet into a wall; by pushing your feet into the wall, you'

Ready to gain arm, shoulder, and chest strength? Achieving your first push up is all about building strength where it matters most - the CURRENT lowest point of our push up. Grab a foam yoga block and find a wall. Set the yoga block up at the height to which you can currently lower yourself into your push up (position the yoga block between your shoulders). Then, set yourself up in the top-most position of your push up while pushing your feet into a wall; by pushing your feet into the wall, you'

1.8K viewsFeb 13, 2025

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Not sure if you're doing your single arm rows correctly? STEP 1: VISUALIZE THE MOVEMENT - if you're familiar with (neutral grip) seated band rows, seated cable rows, or TRX low rows, single arm dumbbell rows follow the same movement pattern; simply imagine you are doing the row variation you're familiar with and ignore (as best as you can) your current body position STEP 2: HANDSHAKE & ELBOW SOMEONE - when your hand is at the start position and your elbow is straight, reach your arm a little mor

703 viewsJan 27, 2025

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💫 Weak Knees? 5 Moves to Strengthen Them We need strong knees to be able to move through our daily lives with ease AND do all the fun things we want to do. The key? 360-degree strength ⬆️ Above the knee: quadriceps (squats, wall sits, step downs, split squats) ➡️ Behind the knee: hamstrings (90/90 hamstring bridge, leg curls, knee flexion lift offs) ↔️ Inner knee: adductors (side lying adductor lifts, Copenhagen side plank variations) ⬇️ Below knee: calves (straight knee calf raise variations,

169.2K views10 months ago

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STRATEGY #2 for building strength and flexibility (without extra time) Yesterday I talked about ONE strategy for improving both strength and flexibility in one workout (following your main strength exercise with flexibility exercises as accessories). But what if we're just returning to strength training? Or we don't necessarily want to achieve the splits? This one's for you!!!👇👇👇 🗝 The key??? 👉 exercise selection progressive range Choose exercises that will help you achieve your goals (even

3.8K views5 months ago

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The fastest way to strengthen weak knees? 👉 Isometrics Yep, I completely understand... ⏰️ time slows waaaaaaay down 🥱 they're not the most exciting of exercises But the tradeoff? ✔️ stronger knees ✔️ regaining the ability to get down and up from the floor easily (particularly with split squat isometrics) ✔️ regaining the ability to do what you want to do, when you want to do it 💛 P.S. we can make ANY exercise any isometric for extra fun 😉 | Valerie Brown

6K views5 months ago

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Not seeing progress with your mobility training? The key isn't about doing more movements or more advanced movements - it's about making the muscles around your joints work harder. Gaining mobility and improving range of motion is similar to building strength and muscle in our biceps. We won't build strength or muscle by only using light dumbbells - we need to progressively challenge our biceps with heavier weight over time. Strengthening the muscles around our hips is what unlocks long term mob

2.1K viewsJan 16, 2025

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💫 Want to re-learn how to get up from the floor without using your hands? 💫 You've done it before. Your body still remembers. We just need to wake up that strength. First... 🔹️Choose the strategy by which you want to be able to get up from the floor (squat, tall kneel to stand via split squat, crossed legs, pistol squat, etc) Then... 🔹️ Practice standing up using a downward slope and/or a light weight as a counterbalance (a weight held in front of your body) Or... 🔹️ Use yoga blocks and ass

123.7K viewsApr 24, 2025

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💫 Feel like your body is falling apart? Think of your body like a Jenga tower 🧱 When one block (feet, ankles, knees, hips) gets weak, the entire stack becomes shaky 👉 it could have started from foot/ankle issues, forcing the knees/hips/lower back to compensate 👉 it could have started from the hips/lower back, forcing the knees/ankles/feet to compensate But here's the good news... ✅️ you CAN rebuild strength & stability ✅️ you CAN regain mobility ✅️ consistent strength & mobility training add

5.8K views9 months ago

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Stiff upper spine = rounded shoulders problems reaching overhead Last week I shared a few simple exercises to improve shoulder mobility if reaching overhead is problematic. Oftentimes, when we notice mobility limitations in one part of our body, other body parts are also affected. In the case of shoulder mobility limitations, we need to take a closer look at our upper (thoracic) spine 👀 Try this test: Sit tall, cross arms overhead opposite shoulders, and turn your chest. Can you get your should

8.2K views4 months ago

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The only prerequisite for learning a pull up is... Wanting to learn pull ups 💪😁 Even if you've never done a pull up before (I achieved my first pull up in my late 30's, with no gymnastics background), it is COMPLETELY possible to learn how to do pull ups. These are the foundations of our pull up 1️⃣ GRIP STRENGTH - start by holding 10% of your body weight in each hand (kettlebells, dumbbells, weighted plates, etc) for 3 sets of 30 sec - increase by 5-10% every 4-6 weeks - goal is to be able to

434K viewsApr 29, 2025

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Looking to improve your hip mobility, glute strength, AND ankle/knee stability? "Hip Airplanes" are a great exercise that help with all the above ✈️ SET UP FOR SUCCESS: 🔸️all weight on one leg 🔸️soft bend in knee (knee remains stationary throughout) 🔸️hinge at hips until you feel glute stretch 🔸️hold onto something for balance to get the best hip mobility gains 🔸️lift non-working leg ✈️ HIP INTERNAL ROTATION (tilt wings so that belt buckle points towards your front knee) 🔸️feel stretch in

54.2K views7 months ago

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When we are intending for improve the flexibility of a specific muscle, visualizing the muscle being lengthened will help us achieve superior results. To improve inner thigh (adductor) flexibility using "Butterfly Stretch" (aka "Tailor's Pose Lifts"), we can visualize our inner thighs as originating from our deep groin and inserting on our distal femur (upper leg) and proximal tibia (upper shin); I visualize the adductors as a curve. Additionally, by engaging the muscles on both sides of the joi

4.2K viewsMar 23, 2025

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Want to improve hip external rotation? The true magic 🪄 happens when we STRENGTHEN the muscles at our "end range" 👉 we are at "end range" when we cannot move our leg any farther into external rotation Our "end range" is where we are the weakest 🥹 When we STRENGTHEN our weakest positions, our entire range of motion improves, which means... MOBILITY GAINS!!! 😁👌 . . 👇 To improve hip external rotation using the Seated Figure 4 Stretch (demonstrated in this video)👇 Step 1: Find "end range" for

29.4K views8 months ago

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The Butterfly Stretch called... And gave me 3 simple upgrades: 1️⃣ lean into a wall to keep pelvis upright 2️⃣ place yoga block behind mid-back and/or squat wedges under glutes to encourage more anterior tilt 3️⃣ add a load (weight) that assists in achieving a 5-10% deeper stretch Has Butterfly Stretch called you for a Deeper adductor stretch too?💛 | Valerie Brown

4.1K views2 months ago

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When my knees were weak, I truly feared that I would walk with a limp forever. Truth is, I didn't start with deep knee bends (my knees didn't tolerate that 🥹) Start with what feels safe. Then, gradually expand the range. Include exercises that strengthen the hamstrings, calves, and adductors. In order to bend well, our tibia (shin) needs to rotate well. Strong and healthy knees are entirely possible 💛 (Something exciting is coming in 2 weeks 👀) | Valerie Brown

13.5K views6 months ago

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This was truly a gamechanger for improving my squats 👇 I wish someone had told me a very long time ago... To include "Seated Good Mornings" into my routine to improve hip mobility AND take pressure off the lower back. Even if the ultimate goal is not necessarily to achieve the deep squat, improving hip mobility will make our lives easier 😁👌 If your hips are super tight, start with "Sranding Good Mornings." ✨️ A broomstick or Swiffer on the back will help keep your spine neutral as you hinge i

14.6K viewsFeb 18, 2025

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💫 Mobility for Stiff Knees 💫 When our knees are stiff, our body will try to find another way to accomplish a squat; 👉 toes turn out 👉 hips shift far back, and chest lowers towards knees 👉 very wide stance We can improve our knee mobility by working on: 1️⃣ Tibial Rotation (ability to rotate knee) - hover your forefoot over a small ball while keeping knee stationary and heel anchored to the floor - aim for 2-3 sets of 10 rotations/leg 2️⃣ Knee Flexion (ability to bend knee) - Couch stretch i

2.6K views7 months ago

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That gap between elevated push ups and the floor? It's not as big as it feels. If you can ✔️ hold a plank, ✔️ crush knee push ups, and ✔️ bang out elevated push ups all day long You've already got the strength!💪 What you might not have yet is the confidence that your body won't betray you on the way down. And that's completely normal. Our brains are wired to protect us from faceplanting. So let's start building trust with our body 😁 ✨️ Heels pressed into wall for stability ✨️ Block or pillow u

40K views6 months ago

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💫 You CAN push UP 💫 🏠 Your forearm is your foundation If you've ever... 🚗 pushed a stalled car ☃️ pushed a car stuck in the snow 🛒 pushed a fully loaded heavy shopping cart Your body instinctively knows what to do to exert maximum force 👉 forearm perpendicular (at right angles) to the object we're pushing Suddenly, your push ups feel so much easier 👌 Then, you realize you are much stronger than you thought you were 💛 | Valerie Brown

145.3K views8 months ago

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Who knew our big toe had this much control over our ankles??? If you've been dealing with tight ankles that won't loosen up, no matter how much you stretch. Or... Your knees are aching during squats and stairs because of those tight ankles 🥹 There's a sneaky muscle called the "flexor hallucis longus" that connects your big toe to your lower shin; it crosses behind the ankle joint and, when it's tight, can prevent our ankle from moving the way it should. Signs this might be an issue: 👉 you stre

86.9K views6 months ago

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Strong Shoulder Blades = Strong & Mobile Shoulders When our scapulae (shoulder blades) can't move freely or independently, our shoulders don't move well 🥹 But... We CAN train all 6 directions of scapular movement to improve the ability of our shoulders to move 😁 🔹️Retraction - squeeze shoulder blades together (scapular rows, scapular push ups) 🔹️Protraction - push shoulder blades apart (band scapular protection, supine weighted scapular protraction, scapular push ups) 🔹️Elevation - shrug sh

8.6K views5 months ago

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🔗 The missing link in hip mobility routines for lower back pain Most hip mobility routines (including the ones I've posted myself), focus on getting the femurs (legs) moving really well within the hip joint. And this absolutely does improve hip mobility and can reduce lower back pain. But one factor we also need to consider is our awareness and ability to move our hips independent from our lower back. 👉 Lower back rounding itself is not "bad," but to truly unlock our hips, we do need to have t

8.9K views9 months ago

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Glutes coming off your mat when you do 90/90's? 🪠 Imagine your hips are like suction cups and are pulling your legs back into the hip joints This will: ☝️ engage the muscles that move the leg within the joint (and as a result, you'll be truly working on your hip mobility) ✌️ direct the force back towards your pelvis, thereby keeping your hips grounded on your mat Try this out; I'd love to hear how it feels 💛 | Valerie Brown

4.9K views3 months ago

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When my inner thighs were really tight, glutes were weak, and hips were completely locked up, I wish I would have known about "Horse Stance Squats" 🐴 "Horse Stance Squats" are somewhat like doing the hip abduction machine at the gym ✅️ feet wider than shoulder distance ✅️ anterior pelvic tilt ✅️ hips in line with heels ✅️ upright body position As you squat down, imagine you're on the hip abduction machine ✅️ pull knees as far apart as possible using glutes The more you use your glutes and the l

14.5K views7 months ago

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