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Let’s fix your warm-up quick!

This is my brief outline for the joint-by-joint approach to warming up. Too often are we coming in and trying to warm-up with no goal in mind for that portion of the workout. Therefore, this warm-up routine helps you develop essential qualities for each muscle group and prepare them for movement.

I could go into a scientific explanation of the golgi tendon organ and sliding filament theory, but would rather challenge you to try this warm-up for two weeks and see your workouts, movements, and overall performance improve.

The exercises are broken down by joint impacted and you can do this warm up as a circuit of 2 sets. It should take less than 10 minutes to complete the circuit twice.

A. 1 prone stick Y to W x10 (scapular stability)
B. 1 knee elevated side lying T-spine open x10 each (T-spine mobility)
C.1 single leg cook hip lift x10 each (hip stability)
D.1 standing knee to wall (ankle mobility) x10
E.1 spider-man to pigeon pose (inner/outer hip mobility)
F.1 half kneeling knee to wall (anterior hip mobility)

This warm-up should help you get a focus and get your pre workout working for you in an intentional manner. Move better, feel better, look better!

Shoot me a DM for more information on this and how we can build you your own customized program that will in fact make you move better, feel better, and look better!

ONLINE COACHING AVAILABLE NOW! Dm or visit the website and fill out the form to get your free 30 minute zoom consultation scheduled!

https://www.genoselitefitness.com

#fitness #movement #warmup #dynamicmovement #movementismedicine #health #fitness #trainer #personaltrainer #onlinecoach

Big focus on T-spine and Hip mobility lately:

✅ wall assisted single leg hinge w/t-spine open
✅crab bridge
✅knee elevated half split rock back
✅half kneeling band resisted single arm reverse fly
✅spider man to pigeon pose

Run through the circuit above for 2 sets of 10 before your workout to improve hip and T-spine mobility.

Want more mobility work and weekly customized mobility/activation programs?? DM me to ask about joining my mobility subscription for $29.99 a month.

#tspinemobility #mobility #health #ﬁtness #onlinetraining #hipmobility

Solid Max Effort Day for @fl_0ra :

A.1 bench 3x5 (eccentric overload)
B.1 rack deadlift 3x5

Accessory work (repetition method)

C.1 goblet squat 3x30 seconds
D.1 chest supported row 3x30 seconds

I am now offering virtual training services in addition to in-person training. See below:

✅virtual training $150 per month (includes weekly meeting and coaching session as well as daily messaging for coaching + weekly 30 minute zoom meeting

DM for more information.

#westsidebarbell #strengthcoach #jiujitsu #strengthtraining #performance

What a great year it has been in 2024!

So proud of my ladies and the progress they have made in a short year!! @crushrealestate.va @fl_0ra @audrey_juliana @yelims14

Also, I wanted to include some highlights from the work this year. I have made some great new friends and been able to work with amazing adults as well as athletes. I’m excited to see what the next year will bring these grinders I have been blessed to work with!

We have also had a great break through in the muscle scraping and people are feeling the results of improved movement/function. Special thanks to all the client referrals and people trying to help us keep growing. Ache or pain? Hit me up!

Finally: I know New Year’s resolutions get a lot of hate, but I have seen some life changing decisions made by people that want to achieve something. Don’t let anyone shoot down your goals for the new year because I have seen so many people use a new year to get the momentum they need.

Been busy lately, but keeping people healthy!!!

@shelovescaillou @austin_g_hampton @pete_280

While I love being able to help people with the scraping I think it is important to remember that this is one piece of the puzzle. When clients come to me, we don’t just scrape. We apply correctives to activate those sleepy muscles once we have done the tissue work the length tension relationship.

It’s not just about making it better for a moment, but correcting it permanently over time.

Happy birthday to the guy who changed my whole world the minute he was born. We lost my dad On June 6,2000 and I have always dreaded the week of the 6th. Our beautiful son, Ruben Antonio Casas was born on June 2, 2018 making the week have a new meaning.

I like to think god knew what he was doing with the timeline. I never understood why my dad was so happy all of the time until I held my baby for the first time. I’m grateful for this day and the son God gave us on this day. I see pieces of my dad in him everyday, but I’m even more excited to see the individual he becomes. I love you Ruben.

I have been putting @fl_0ra through some intensive strength/power development programming. She is all good and feeling strong, but we are layering in a day of more SPP training with accommodating resistance. Below is the circuit order for today:

✅long lever push up plyo
✅longer lever hand walk
✅seated rope slams
✅rotational rope slams

@bbdthemovement @dshawn.wright

I finally got my hands on a football team!

Building our foundation and grinding on a Sunday. We are coming for everything they said we can��’t have. Just getting started building this machine! @dshawn.wright @bweaver_12

#bigredmachine #brickbybrick

My ladies are strong!!

4:45am squad brings it everyday!

What a blast the past few months have been!!! Love my group I am blessed to work with and their investment in themselves. I have the hardest working clients around! Grateful for being around positive and ambitious people everyday.

Can’t wait to see everyone continue to reach their goals!

Happy anniversary to the love of my life . Liz Casas

Man, I could not be more proud of my guy @leonidas1270_ . I am so grateful for this guy to have become one of my athletes. You went through a lot in this prep, but you kept pushing. We are only going up from here!

Thank you to @dshawn.wright for stepping in coaching the posing. Total team effort my brother.

Never underestimate what you can do!

Happy birthday for the person who has always been there for me. We have been through a lot, but I have never not felt loved. Thank you for raising us through it all and I love you very much.

Happy Mother’s Day Denise Thorpe-casas

8 month progress for my guy @leonidas1270_ !!! My guy is about to be a problem. Proud of you man! Let’s keep working and can’t wait for the final product on the stage.

My influencer skills aren’t quite up to par yet but here is the point of what I am doing:
I am doing this exercise coupled with heavy hang cleans. As we all know, power is developed by extended rest periods. However, @rjbeach2007 is getting ready for sports and has an hour session. Since he is a throwing athlete, I took the opportunity to add a low neural demand stability exercise in order to maximize recovery and also help build stability in his throwing shoulder. Moral of the story: you can train hard while reducing the chances of injury with intentional programming!
@americanironbc #sports #football #quarterback #training #health #fitness #performance #strength #shoulder #weightroom #coach #coaching #ballislife #gym #sports #baseball

Are you training daily but don’t seem to be able to break your plateau? @rogercj_68 Had this problem, therefore we added a rest day and changed his training split to upper/lower. By doing this, we were able to give his tissues/nervous system time to recover which led to him being able to put out more intensity in his workouts while also adding volume over the week for frequency. Rodger is an awesome client and I can’t wait to see how much stronger he gets!! @americanironbc #gym #health #fitness #fitnessmotivation #training #personaltrainer #strengthtraining #deadlift #benchpress #workout #squats

Recently I have gotten to work some athletes again as my clients. For those of you that have known me a while, you know I got into this industry by starting off as a football coach. By chance, my training career moved primarily to adults recently and I love every minute of it! However, getting to train athletes has really reminded me of how passionate I am about helping athletes reach new levels.

Instead of making this post and explaining the rationale of these exercises, I am going to tag some of the athletes I have been blessed to work with. To you all below, I thank you for helping me grow and putting up with me all years of working together as coach and athlete. I am proud of you all and thank you for making me better. @ anyone I leave off please!

@kl12_keke @devin_campbell5 @dvrius_jermvine @john.757 @masonbambini @rayman30 @melvv._ @davidleehud @rayman30 @whtzdrush @jacob_200x

“I don’t have time”

I have heard this a lot, and it really bothers me when trainers/coaches dismiss people for saying this. When you are coaching you are teaching! As an educator, I would be disappointed if I found out a classroom teacher stopped working with specific students because “they said they don’t have time to read at home”. Absolutely not, I would expect that teacher to meet the student where he or she is and educate him or her on how to make the most of time to practice reading.

Training shouldn’t be about you as the trainer or what you want! Instead it should be about your client and his or her needs. One size doesn’t fit all and a coach should constantly work to ensure the variability of clients is accounted for in his or her research.

This brings me to the point of this video: you will see I do 3 separate movements to execute this complex, which results in localizing the blood as well as elevating the heart rate. Strategies such as complexes are highly effective in building a strong workout for someone with limited time. You can execute 10 sets of complexes in a 30 minute window while still warming up and using proper rest periods. Moral of the story, not having time isn’t a time issue; it’s a programming issue. Keep reading and learning to maximize your programs!!!! @americanironbc #fitness #training #coach #health #gym #gymmotivation #gymlife #weightloss #weightlossjourney

It’s not your fancy influencer drill, but my clients learn to be brilliant at the basics before we move forward! Here we are working with @colinskwirut on the initial progressions of jumping and landing. Cues: soft landing, chest over toes. #train #fitness #sports #performance #coach #gym #gymmotivation #gymlife #soccer #health @americanironbc

Let’s talk about building the foundation and cueing. @paypaladin is building his hinge pattern in the initial sessions. You will notice I am standing behind him with a pad in order to give him a reference for hinging his hips. By using the pad, I can better create a neural connection for him to properly hinge his hips without overly cueing him and making him confused. The two exercises that follow are specific to building a good hinge pattern:
A.2 leg lower: actively lengthens the hamstring and teaches him hip extension and flexion from the ground.
A.3 prone cobra: teaches him proper scapular movement and stability, which is critical for a quality hinge.
My point? Every cue and drill should be intentional! If I can’t answer why we are doing it; well then we don’t need to do it! @americanironbc #training #health #fitness #gym #trainer #deadlift #hinge #mobility #train #training #hamstrings

I wanted to thank everyone for being with us on our journey together. From clients to dear friends, you all’s support has helped us grow as a family. Words cannot express how grateful I am to have such a great group of people surrounding my family. God bless and thank you! @lizcasas24

Been experimenting with accommodating resistance during this time. Really challenges my reading and application being in this situation. What’s your excuse? #fitness #muscle #gym #trainer #work #delts #westsidebarbell #health

Some of our glute training today @mingeyy89 :
A.1 4x6 hip thrust followed by x20 drop set
B.1 goblet squat 4x8
B.2 LM donkey kick 4x12
C.1 Cossack squat 4x12
C.2 abductor machine 4x25
D.1 3x12 pulse hip thrust
#glutes #training #fitness #gym #gymmotivation #gymshark #trainer #coach #grind #quads #muscle #health #fit #fitness #workout @americanironbc

Most who know me, know that my background is in athletic coaching/strength and conditioning. Therefore, I attack my programming with lifestyle clients the same way I do my athletes. If you think back to the time of you were the most happiest with your appearance and performance, it was high school or college when you were involved in sports. I don’t have my lifestyle clients doing 300 lb power cleans, but I am training them with the same movements and exercises I do for my athletes with modifications to intensity/volume. When you train with me we: Squat, press, pull, carry, jump and slam. Final point: the coaching of these patterns is the key to success!! @americanironbc #train #training #fitness #fitnessmotivation #grind #work #glutes #biceps #delts #gym #health #squat

Want to shout out an awesome client who has made some serious gains quickly! Focus has been stability and movement, however he has put on some size and strength in the process! Good job @jackdvi !! #train #training #fitness #workout #gym #gymlife #trainer #coach #muscle #work #fit #glutes #gymshark @americanironbc

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Gua Sha Therapy/ Recovery Services
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About Us

Our Mission

Are you looking to take your fitness journey to the next level? Look no further than a well-established fitness and performance solution specialist, Coach Geno Casas with Geno's Elite Training and Performance Solutions

We are here to build a community and empower all ages in their fitness journeys!

About us

Founded by a seasoned industry expert with over a decade of experience, Geno's training combines all he has learned through work with physical therapy, college-level coaching, bodybuilding coaching, and general fitness clients. This blend of training is processed down to the following concepts:

Soft Tissue Work
Mobility and Muscle Activation
Strength Training
Cardio Conditioning

Education

Geno provides an individualized approach to each client and builds customized workouts catered to individual client needs, which is based on ongoing assessments. As a career educator of 14 years, Geno values the power of educating his clients on the WHY and HOW to help his clients take control over their own fitness and have the tools to continue their journey well beyond their time with coach Geno.

If you come to work with Geno, you will not only improve towards your goals, but also learn HOW to do it on your own!!!

Gua Sha (AKA Muscle Scraping)

One of the standout services offered by Geno's Elite is Gua Sha Therapy, a technique also known as muscle scraping. This therapy is designed to alleviate aches, pains, and internal blockages that may be hindering your movement and performance. By incorporating this innovative approach, Geno's Elite goes above and beyond to ensure their clients achieve optimal results and overcome any physical limitations.

Supreme recovery solutions with individualized care based on client ailment.

Why come to Geno's Elite Fitness and Performance Solutions?

What sets Geno's Elite apart from the rest is not only their expertise but also their unwavering commitment to their clients' well-being. From personalized training programs to cutting-edge recovery methods, the ultimate goal of Geno's Elite Fitness and Performance Solutions is to help individuals unlock their full potential and become the best versions of themselves. So, if you're ready to elevate your fitness journey and achieve your goals with the guidance of a trusted expert, consider taking a step towards Geno's Elite Fitness and Performance Solutions. It's time to invest in your health and well-being and experience the transformation you've been dreaming of.

Learn More

Geno's Elite Fitness and Performance Solutions

More about Geno's Elite Training and Performance Solutions

​

Follow us on Instagram @Coach_gcasas

Our Services

In-Person or Virtual Personal Training

Gua Sha Therapy/ Recovery Services

About Us

Geno's Elite Fitness and Performance Solutions

Follow us on Instagram
@Coach_gcasas