Levels Training

10/15/2024

PLYOMETRICS FOR DANCERS

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10/09/2024

I love this training! It’s very customized, tailored to my body conditions and helped me to improve my mobility and strength. I saw huge improvement in just a few workouts! Tony is very nice an approachable and overall it was a fantastic experience. I would totally continue the private training if I didn’t have such a crazily busy schedule and will definitely touch base once I have more free time developing strength!

10/07/2024

PROGRESS YOUR HIP HINGE�

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10/03/2024

Corong has been a great trainer as well as a great friend who was always there by my side throughout my fitness journey. Within these past years of training, I have learned plenty of ways to track my nutrition, build my own routine, track my PRs, and overall adapting to exactly what my body needs to reach its fullest potential. I came to Corong for training with 0% fitness knowledge and it was amazing to be able to learn these, day by day, from Corong. He shows great care, even to the smallest and most specific details to help all of his clients achieve exactly what they want to pursue, and for that I appreciate Corong as a trainer a lot.

09/14/2024

BODYWEIGHT EXERCISES FOR DANCERS

To all you dancers that have no access to the gym or have no gym equipment, here are 7 exercises that can still get the job done!

NO EQUIPMENT NEEDED

STRENGTH —
Reverse Lunge Twist Into Hip Flexion
Alternating Single Leg RDL
Push Up into High Plank Contralateral Extensions
Side Plank Leg Lifts

> Perform 10-12 reps each side x 3 sets; rest 1-1:30 mins in between sets

POWER —
Scissor Pogo Hops
Single Leg Pogo Hops
> Perform 25-30s each side x 3-5 rounds;
rest for 30 secs in between rounds

Power Skips
> Perform 5-7 reps each side x 4-7 rounds;
rest for 1 min in between rounds

Make no excuse to take care of your bodies and prepare your body to be well-equipped 🛠️

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09/01/2024

Working with Tony on my fitness has been a great experience. His understanding of how the body works is apparent through the way he approaches working out. It’s not just about hitting heavy weights, but also feeling good while doing it. On top of that, he leads by example which is very motivating. He also hosts the occasional running club on Sundays which is a good way of pushing your cardio.
Not enough can be said about how dedicated Tony is to his craft; if you’re looking for someone who will push you physically and give you motivation, he’s your guy.

05/29/2024

LEVELS CLASS RECAP:
KEY 🔑 TAKEAWAYS FOR DANCERS

It’s 2024 and we still haven’t made huge changes to our warm ups before dance class??

I believe that warm ups before a dance class/rehearsal play a significant role to how dancers perform during high performance as well as how they feel the following days after.

With a whole new generation of dancers in our current dance community 🌎, it’s imperative to shift the approach in dance training because believe it or not, many of us deal with some sort of pain or discomfort in our body & that can negatively affect the way we move and feel.

Can taking multiple dance classes address those deficiencies? 🤔

Generally, I support that taking various dance classes can foster growth in dance BUT it’s important that our bodies need to be supplemented with a strength & conditioning based approach.

By adding strength training in the mix, I guarantee you will see more positive changes in how us dancers perform and in the long run allow us to move limitlessly!

Would you agree or disagree?

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05/01/2024

HOW TO TRAVEL ACROSS THE FLOOR with EASE
Incorporating Single Leg Exercises & Plyometrics 🦿

Dancers & athletes, if you struggle with choreography that has you traveling across stage, then this post is for you.

Choreography has reached its peak where not only can dance be expressed in a given space, but that space has shown to be limitless with its environment.

With any type of movement, the right amount of force is much needed to be applied so that your body can move to whichever direction it needs to go.

Here’s a 2-Block Workout that focuses on single leg strength & plyos;

BLOCK 1:
STRENGTH
- Lunge Matrix
- Single Leg RDL with Clean

BLOCK 2:
PLYOMETRICS
- Lateral Bounds
- Broad Jumps
- Diagonal Skater Hops

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03/13/2024

Attended a workout session just the other day that was truly transformative. TONY guided me through exercises that helped me understand my body a lot better and connect my fitness goals all together. Got to challenge myself mentally and physically, and Tony provided valuable insights into how to reach my goals. Great time with him and would recommend 10/10 would do it again!! get strong by corong!!!!!!

03/02/2024

🧩CLIENT TESTIMONIAL🧩

ELISE GOMEZ

“I started training with Coach Tony about 3 years ago as I was preparing to run a marathon. I was not familiar with strength training at all at the time. This entire journey has been a challenge for me in terms of my fitness but also it has helped me grow as an individual. I have had to step out of my comfort zone by stepping into the gym, walking past the treadmill and picking up some weight.

Coach Tony has been patient with me the entire time, we have had moments of continuous improvement, hitting PR’s after PR’s but we have also had times where I plateau. But he continues to encourage me and motivate me to keep going and focus on the long term goal of being a successful athlete.

I am now on my way to run my 4th marathon still training alongside Coach Tony. Most people would probably not have a coach at this point of their journey but I honestly plan on having Tony as my coach long term because I truly believe that having a coach that motivates you and pushes no matter what point you are on your journey is really important. I’m excited for this upcoming marathon as well as continuing to reach my other fitness goals.”

*See videos on IG page*

EVENTS:
- January 12, 2022: Back Squat 145 lbs 1RM PR
- June 30, 2022: Bench Press 85 lbs fail
- August 2023: Back Squat 185 lbs 1RM PR
- December 2023: Improvement in Russian KB Swings
- December 2023: Chin Ups 2 rep PR
- February 8, 2024: Conventional Deadlift 215 lbs 1RM PR
- February 29, 2024: Bench Press 95 lbs 2RM PR
- February 22, 2024: Oblique Twist with Ball Toss; training her for her 4th Marathon at the LA Marathon

Elise has truly shown what it takes to be consistent and trusting the process. Although this post shows more of her wins, she’s also has faced challenges throughout our time training together. However, she persevered and she continues to be hungry for more. I’m proud to guide her as her coach/trainer and will push her to reach new levels as an athlete. WE COMING FOR YOU LA MARATHON!!!!

🧩

02/17/2024

02/06/2024

DANCERS/CHOREOGRAPHERS, TAP IN

LEVELS: Strength & Conditioning Class hosted by Coach Tony

LOCATION:
OFFSTAGE by GRV
Monday, February 12th, 2024
6:15PM in Studio C
MAX 15 students

If you’re a dancer/choreographer that:
- Struggles on going “full out” without exhausting themselves before groups in a class
- Can’t hit a specific move (or combo of moves) that the choreographer taught
- Falls short in powerful movements a piece demands
- Feels limited in their range of motion
- Lacks in their own body awareness
Then this class is for YOU!

Being a former dancer in the community across many competitive teams and project teams, I personally did not have any structure or guidance on how to improve in my abilities as a dancer. Although I did weight training and took tons of dance classes to help on becoming the best dancer that I could be, it still wasn’t enough until I addressed what my body was lacking in. Fast forward to 2024, I want to provide relevant methods on these obstacles that I faced with the past & present generations of dancers, choreographers, & freestylers.

What LEVELS offers:
📌How to address and apply the proper warm-ups and movement prep for any type of dance class/style
📌How implementing STRENGTH TRAINING can keep you resilient in dance classes and sets for a performance
📌Education & knowledge towards the FUNDAMENTALS of movement
📌What it can do not only in the studio but for overall HEALTH & WELLNESS

If you have any questions and want more info,
Email strngbycorong@gmail.com or direct message 🧩