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I spoke to a friend of mine this week about how important it has been for our friendship to provide honest feedback with one another. We don’t side with each other if one of us has a disagreement with our wife or in business, just because we are friends. If I am wrong, he should tell me. It works both ways and it has made us better men and closer friends.

We hold each other accountable because we care about one another. I expect my friends to work hard and to do well, so I hold them to a higher standard. I do this because I want good things for them and I know they want it for themselves.

Draw near to people who want good things for you. We don’t need to overly criticize one another, but we need to provide sound advice to our peers. Sometimes we must correct them because we care about what happens to them.

Be good friends by providing value to one another. Choose to contribute to your friend’s personal development!

Have a great day!



Mobility and Core

Warm-up: 5-10 minutes of light cardio

  1. Front Squats:

    • 3 sets of 8-10 reps

    • Enhance mobility and core strength.

  2. Deadbug Exercise:

    • 3 sets of 12 reps per side

    • Lie on your back and extend opposite arm and leg.

  3. Russian Twists:

    • 3 sets of 15 reps per side

    • Use a medicine ball or dumbbell.

  4. Planks with Leg Lifts:

    • 3 sets of 12 reps per leg

    • Strengthen your core and hips.

  5. Hamstring Stretch:

    • 3 sets of 30 seconds per leg

    • Use a strap or towel to deepen the stretch.

Cool-down: Stretch your entire body, paying attention to core muscles and any tight spots.

Remember to progressively increase weights and adjust exercises based on your progress. It's crucial to maintain proper form and listen to your body to avoid injury. If you're new to strength training, consider working with a fitness professional to ensure you're performing exercises correctly.

Workout provided by: Juan Martinez at West Texas Strength Training Facility


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