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Story

The One Event That Changed My Life...

And My Mindset

Oct 2013.

I’m working at a job I hate, construction.

Five years before, during the recession, my business as a personal trainer had failed. And deep down I feel helpless to change my life.

It’s Thursday, and I go to my friend “Coach’s” house. I call him “Coach”, because he’s my football coach, but more so he is my mentor, my father figure, and my best friend.

His truck is out front and the shades are drawn, but he doesn’t answer. Something doesn’t seem right, so I break down the door.

I find Coach lying in bed under the covers. He is dead. Five days before, he had drawn my kid and I into a big hug and said, “We’re family now.”

“I have no clue how to even begin regaining control over my mindset and my motivation.”

Coach’s death sends me into a deep depression.

The next 6 months are the worst in my life.

I lose my job shortly after. My fiance and I split. I move back in my with mom. I gain 30 pounds and my truck is totaled in a collision. To top it all off, I rack up $40k in credit card debt trying to buy back my happiness.

I feel lost and alone. I don’t care if I live or die. But worst of all, I have no clue how to even begin regaining control over my mindset and my motivation.

Then one day,

I get a call from my friend Ryan who knows someone looking to work with a fitness coach. I haven’t had a client for years, but the call feels like a lifeline. So while my head is saying “I can’t,” the voice in my heart says, “go for it,” and I do. Best decision I ever made.

That very day

I started running again. A few days later I was coaching my new client.

When I stopped coaching five years before, I lost my reason for being. Getting back to it reconnected me with the most purposeful work I’ve ever found in my life. I discovered I’m here to coach others to live as their best self.

P.S. That first client that Ryan referred me to? It turned out to be Ryan! It was his way of helping pull me out of the dark.

Work with me

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rastarunner_

==SWIPE FOR CUES ==⁣
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𝗔𝗧-𝗛𝗢𝗠𝗘 𝗨𝗣𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 & 𝗦𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬⁣
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Mountain Climber Push Ups are a classic; like Kraft Mac n Cheese 🧀 ⁣
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As usual though, I like to put a little stability spin on things to make it more beneficial.⁣
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Adding a 1-2 second pause to this move will challenge your shoulders and core much more than if you just fly through your set.⁣
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Also, as you press up,  price I’m simultaneously driving a knee to my chest...this is done purposely for even more core stability.⁣
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Shoot for sets of 12-15 per set 💪🏽⁣
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= = 𝐒𝗪𝐈𝐏𝐄 𝐅𝐎𝐑 𝐂𝐔𝐄𝐒 ==⁣
⁣
Music:⁣
Let Me Know⁣
@realcolliebuddz
==SWIPE FOR CUES ==⁣
⁣
𝗔𝗧-𝗛𝗢𝗠𝗘 𝗣𝗟𝗬𝗢𝗠𝗘𝗧𝗥𝗜𝗖 & 𝗟𝗢𝗪𝗘𝗥 𝗕𝗢𝗗𝗬 𝗦𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬 ⁣
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This is one of the moves from my At-Home Athlete program I released a couple weeks ago.⁣
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We’ve all seen jumping lunges before and most likely done them but I like to add a 1-2 second hard pause at the bottom of each jump.⁣
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𝗛𝗘𝗥𝗘’𝗦 𝗪𝗛𝗬:⁣
Most times, training programs and coaches teach you to go fast or speed up and that’s it; acceleration.⁣
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But what often gets forgotten and equally important, is teaching you how to slow down; deceleration.⁣
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As an athlete, you’ve got to be able to do both and by adding in the hard pause, we can build that skill.⁣
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If you want to learn more about training like this, there’s a link in my bio right now where you can get full access for just a few bucks 💪🏽✊🏽 ⁣
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Shoot for sets of 12-15 per leg per set.⁣
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= = 𝐒𝗪𝐈𝐏𝐄 𝐅𝐎𝐑 𝐂𝐔𝐄𝐒 ==⁣
⁣
Music:⁣
Come Around ⁣
@realcolliebuddz
==SWIPE FOR CUES ==⁣
⁣
𝗔𝗧-𝗛𝗢𝗠𝗘 𝗖𝗢𝗥𝗘 & 𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥 𝗦𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬⁣
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If you want to be able to get your handstand, you need to do this move more often.⁣
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Not only are we focusing on strength & stability through shoulders, but that tiny little foot lift works every single core muscle that will help stabilize you upside down.⁣
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It looks so simple right? Wrong 😂⁣
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Shoot for sets of 12-15 and alternate reps on each leg. ⁣
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= = 𝐒𝗪𝐈𝐏𝐄 𝐅𝐎𝐑 𝐂𝐔𝐄𝐒 ==⁣
⁣
Music:⁣
Night Nurse⁣
@realgregoryisaacs
==SWIPE FOR CUES ==⁣
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𝗦𝗜𝗡𝗚𝗟𝗘 𝗟𝗘𝗚 & 𝗖𝗢𝗥𝗘 𝗦𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬 𝗙𝗢𝗥 𝗕𝗘𝗚𝗜𝗡𝗡𝗘𝗥𝗦⁣
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I get a lot of messages about beginner stability moves and while my feed is full of them, here is one of those building blocks for you to start with.⁣
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In fact, I still think it’s important for elite athletes to be doing this as well because fundamentals should always be at the foundation. ⁣
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The idea is to quickly drive the knee towards your chest as you come up from the deadlift position and then PAUSE in stability for a full 1-2 seconds.⁣
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Shoot for sets of 8-10 per leg.⁣
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= = 𝐒𝗪𝐈𝐏𝐄 𝐅𝐎𝐑 𝐂𝐔𝐄𝐒 ==⁣
==SWIPE FOR CUES ==⁣
⁣
𝗛𝗜𝗣 𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬 𝗙𝗢𝗥 𝗕𝗘𝗧𝗧𝗘𝗥 𝗥𝗢𝗠 & 𝗟𝗘𝗦𝗦 𝗥𝗜𝗦𝗞 𝗢𝗙 𝗜𝗡𝗝𝗨𝗥𝗬⁣
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This is a cool movement that I learned from an early mentor that combines hip flexion (on the tennis ball side) and hip extension (on the other).⁣
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The secret to lasting mobility is doing more movements that include these “combined” patterns. ⁣
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I also like adding in the pause rep so that we just more time under tension through the core as well. ⁣
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The reason I use a tennis ball is to keep that hip flexion in check; if the ball falls onto the floor, I’m not keeping my knee tucked enough...dig it?⁣
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= = 𝐒𝗪𝐈𝐏𝐄 𝐅𝐎𝐑 𝐂𝐔𝐄𝐒 ==⁣
==SWIPE FOR CUES ==⁣ ⁣ FULL BODY STRENGTH & PL ==SWIPE FOR CUES ==⁣
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FULL BODY STRENGTH & PLYOMETRICS

Save this post—Gyms should be reopening soon.

I love combining moves...and this one is just so fun to do.

It’s a blend of the overhead snatch and and vertical split jump and can even be done at home without having to use the boxes.

Shoot for sets of 8-10 per leg 🦵🏽 = = 𝐒𝗪𝐈𝐏𝐄 𝐅𝐎𝐑 𝐂𝐔𝐄𝐒 ==⁣ Music:
Time Is An Illusion 
@rootzunderground
==SWIPE FOR CUES ==⁣
⁣
𝗨𝗣𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗦𝗧𝗥𝗘𝗡𝗚𝗧𝗛 & 𝗦𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬 𝗙𝗢𝗥 𝗬𝗢𝗨𝗥 𝗙𝗜𝗥𝗦𝗧 𝗛𝗔𝗡𝗗𝗦𝗧𝗔𝗡𝗗 ⁣
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There are very few times when we ever load the shoulders enough to support our own bodyweight; especially while inverted.⁣
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That’s what makes handstands so hard 🤸🏽‍♂️🤸🏼🤸‍♀️⁣
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If you’ve always wanted to be able to do one, this will be a great exercise to build that static strength and stability.⁣
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Definitely watch the cues on this one because there’s a few subtleties is like you to focus on.⁣
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= = 𝐒𝗪𝐈𝐏𝐄 𝐅𝐎𝐑 𝐂𝐔𝐄𝐒 ==⁣
⁣
Music:⁣
Night Nurse⁣
@realgregoryisaacs
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