Anna Atras Training

13/12/2025

Shoulder stretches

17/11/2025

The takeaways coming soon!

17/11/2025

Future-proof your knees with my step-by-step Quadriceps Training Protocol.

"Knee osteoarthritis is the most common joint problem, affecting an estimated 250 million people worldwide (14 per cent of females and 10 per cent of males over 60)" (University of Alberta, 2022)

The anatomical predisposition:

- Wider pelvis, bigger QL angle and higher risk of valgus alignment (knock-kneed), which puts more pressure on the knees.

- We are also more prone to joint instability and have a different landing posture from activities like jumping, which can increase injury.

- Hormonal changes and weight fluctuations can also play a role.

In the tutorial, I explain all the training stages and suggest other protocols to support the knee stability with big toe and hip abductors training.

Because we all want to enjoy the life we've built ;)

Your quadriceps power every step you take, every stair you climb. This protocol is about building quadriceps that are both flexible AND strong through their ...

16/11/2025

"It is no measure of health to be well-adjusted to a profoundly sick society." - J. Krishnamutri

29/10/2025

Top 3 Quadriceps Exercises Without Equipment.
Want to Build Mobility & Strength to Do These? Let's Talk > Free 15-min Online Consultation.

25/10/2025

Want to improve hip range of motion?

Step 1 👉🏻 Hip stretches. Long Holds. 2-5 mins.

Step 2 👉🏻 Adding active element at the end range - video coming soon.

Struggling with tight, stiff hips from sitting all day? This comprehensive tutorial teaches you everything about hip external rotation flexibility. Learn the...

25/10/2025

My Training Schedule for Q4 2025:

Monday + Thursday 👉🏻 🦵🏻 Lower Body (Quads, Hamstrings, Glutes)

Tues + Friday: 💪🏻🏋🏻‍♀️Upper Body + HIIT 💦

Wed + Sat : Zone 2 (power mill, running, rowing) + Back heart🫀🫁