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Whatever you do, be sure to do it well.


If you want freedom, be responsible with your own actions.


It’s never too late to change, and it’s okay to change your own beliefs. You can go back to the people you promised you would never change. They will understand, I promise.


The only reason to change anything in your life, would be to better yourself and those you care about. If you change for the better, everyone should support your decision. Otherwise, they don’t support you.


It’s okay to do things on your own, if what you are doing is a good thing. Good things are things that help others and make this world a better place.


If doing the right thing means standing alone, then we must be willing to stand alone.


Be someone who stands for something.


Have a great week!


(PHOTO: My dad sharing words about our family legacy and God's blessings wiht me at my wedding.)


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.

  1. Deadbug Exercise:

  • 3 sets of 12 reps per side

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

  1. Russian Twists:

  • 3 sets of 15 reps per side

  • Use a medicine ball or dumbbell.

  1. Planks with Leg Lifts:

  • 3 sets of 12 reps per leg

  • Strengthen your core and hips.

  1. 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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