4/21/2024

Warm up with joint mobility and dynamic movement. Focus on the upper back and shoulders.  Those overhead static holds do a number on you.  Then time to get into it.  We are going to do a 20 minute go today-non stop. Explosive movements.. Think hip drive and power..

20 minutes amrap

200m  Row or Run
10 medicine or Fit ball smashes
3 tire toss or 10 snatches 5L/R
10 front squats 5L/5R
10 step ups 

Cool down, have a nice day.. EL Rey and Manny always... 

4/20/2024

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 pull-ups after each set

2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

Cool down, have a nice day.. El Rey and Manny always..

4/19/2024

Yoga with Julia.. Yoga for the inflexible..

https://www.youtube.com/watch?v=aNyZwLzv7jc

Namaste.. El Rey and Manny always.. 

4/18/20224

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups


Extra : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls

Cool down, have a nice day..  El Rey and Manny always.. 

4/17/2024

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  Use manageable kettlebell as it pertains to weight.  
Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one. 

4 rounds

5 suit case dead lift
5 dead kettlebell clean
5 double kettlebell snatch
5 jerks 
5 flutter kicks (4 counts)
5 burpee

Cool down, have a nice day..  El Rey and Manny always..

4/16/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today gonna head down to the dungeon and hit the heavy bag.  I always like to change things up every now and then.  Plus punching the heavy bag relieves a lot of stress and is a helluva workout.  Timed sets plus some calisthenics make for a great training session.

10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps

work on head/hand stands, back bridges, hand stand push-ups

Cool down, have a nice day..  El Rey and Manny always.. 

4/15/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

Cool down, have a nice day... El Rey and Manny always...