Coastal Strength and Conditioning LLC

Stay strong, team! Take a look at this at home RESISTANCE workout! Even if you don’t have gym equipment, you’ll have what it takes to get this one done!

Let’s keep working towards our goals 💪🏼

Feeling a little extra desk body from your WFH setup?

From the Daggs home to yours, here are some desk ergonomics to help relieve some strain!

We have all been there...

If you haven’t got a workout in for a while... Don’t be intimidated to get started again. The longer you wait, the harder it will be.
Right now, tell yourself- There is no better moment than NOW for me to achieve my goals!


Alright so how do you start back up or start for the first time?

- Get back in the groove with a total body workout. Targeting more muscle groups will allow your body to adapt to exercise again without risking over-doing a certain muscle group.

- Alternate upper and lower body exercises to allow your muscles recovery time before the next exercise.

- When choosing your exercises think big to small. Working larger muscle groups burns more calories than small ones.

- Be consistent! It’s the best way to make exercise part of your normal routine.

- Workout with a friend, you can share in successes and help keep each other accountable.

- Hire a coach! A coach is helpful for every phase of your fitness journey. Get direction to assure you are on the right track, keep you motivated and excited for new workouts.

Stability Ball Time!

This move may look simple but give it a try next time you have a stability ball and feel your shoulders and abs burn! 🔥

Adding new moves to your routine that add a stability will recruit more muscle fibers, enhancing your strength and control!

With this move- focus on a stable core as you drive your hips up to reach the pike position, look between your arms to keep your head neutral as you push-up, and control your return to the plank focusing on stopping when your body is parallel to the floor.

🙌🏼 3-min Quick Desk Body Relief!


Desk body is real and you can easily undo some of that tightness caused from sitting with a few simple moves!

So what are you waiting for?

Push yourself back from your desk and give yourself 3 minutes to unwind, you earned it 😉

These moves focus on mid-back and hip tightness. Give each moves about 5 repetitions or so on each side letting the stretch get a little deeper each time. And breathe!

1. Sit up tall, press hand into inner thigh as you rotate from the mid back. Feel like you are trying to get your elbow to the back of the room. Exhale as you rotate and breathe in on the return.

2. Start with both hands by your feet or shins with your upper body reaching over. Alternate stretching one hand towards the sky and around as you feel this stretch through your ribs and mid back.

3. Cross one leg over the other and try to lightly press the knee downward aiming to get the shin parallel to the floor. Rotate towards your foot and fold your upper body over the bent leg. You will feel the stretch in the hip you are leaning away from.


Let me know if you try these stretches and they work for you!

💥Set your core on FIRE 💥 No Equipment Needed!

I hope you all had a great 2018, it’s time to start 2019 with a bang!

Try these core blasting moves and let me know what you think!

⚡️Push-up knee drive combo
⚡️Bird dog side knee drive
⚡️Side plank knee drive side kick