Welcome to dragonfly wellness
Beginner strength and technique training
located on the beautiful beaches of the Costa del Sol, Malaga, Spain.
Programming description
What we can to for you!
"Stronger things are harder to kill."
Our goal here is to bring a more traditional gym style strength and routine to the beachfront.
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This means using real weights and proven lifting techniques instead of things like resistance bands, TRX straps, and often odd and not very productive calisthenics routines.
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- We provide small group classes (4-8 people) to allow for more personal training at a cheaper price per individual.
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- Our training most often consists of true strength training. That means we generally keep exercises in the 1-8 rep range and track a consistent progressive overload so you the client can get the best possible result.
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- Classes are scheduled for 1-1/2 hours but usually don't take more then an hour. We just leave some leeway for arrivals, departures, and if someone wants to put in a little extra work.
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- We try to get in 4 to 6 exercises per class, and have adjustable weights and machines so everyone can quickly change and use the weight best suit for themselves.
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- The classes schedule is set up in a way mainly for people wanting to do 2 or 3 training sessions a week while still allowing rest days in between if desired without missing a push or pull day.
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- We also provide full body push/pull glute focused classes. These classes still provide upper body work with extra exercises and focus on glute development from our certified glute training specialist.
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If you have any further questions or suggestions for more time slots and location then please feel free to contact us.
What is Big 6 beginning strength?
Our classes are based on a classic 5x5 method. That generally means each exercise consists of 5 sets of 5 reps. We usually try to stay in the 3-8 rep range unless otherwise specified like in glute training for hypertrophy (size).
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Is this program right for you?
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- This program is for beginners of any age who want to learn proper techniques of foundational lifting and compound movement patterns.
- This program is for people who want to save time but still build as much strength as possible.
- This program is best for people who aren't overly concerned with building muscle size but build muscle strength and functional strength of fundamental human movements.
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Big 6 movements: squat, deadlift, overhead shoulder press, chest press (bench press), back row, and chin-ups.
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The "big 6" are the traditional foundation lift that any person trying to build real strength or size should start with and know the correct and best ways to preform these base movements.
We apply progressive overload to consistently improve on these lifts. This means that we add weight every week or two so that you get progressively stronger on a slow but steady bases.
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The big 6 are best designed to be performed at least twice a week but it is recommended to take classes three times a week to see more optimal results.
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The classes and weeks are organized as such...
week 1:
Monday - squat, bench press, overhead press.
Wednesday - deadlift, back row, chin-ups.
Friday - squat, bench press, overhead press.
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week 2:
Monday - deadlift, back row, chin-ups.
Wednesday - squat, bench press, overhead press.
Friday - deadlift, back row, chin-ups.
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The weeks alternate, and someone can stick with the routine as long as they want or until changes need to be made to suit a specific client.
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For a beginner this routine should show constant progression for 2 month up to even a year.
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Remember, even if you can only make it twice a week, we have designed a schedule that has classes 5 days a week to allow for multiple booking options for our clients.
What separates our training from all the other similar offers (beach front workout's) is not just our knowledge, it's that we also provide the proper equipment to correctly progress to build more strength or muscle mass faster. As we say, we wanted to bring gym quality workouts and results to the beach.
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Plus, remember that this is also a learning process for a lot of people. It may take someone a few sessions to get into the full mix. No worries though. We will work with individuals as the needs arise to teach everyone what they need to know and how to do it. No matter where your fitness journey takes you, you will have the knowledge and insight to know what to look for and the gimmicks to avoid as you move forward and plan your own workouts.
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Body weight, calisthenics, resistance bands, TRX straps, etc. all have a place but are very hard (often impossible) to correctly apply progressive overload so people make consistent improvements. Someone might notice that they may plateau quickly and/or never see any significant changes or advancement using these techniques.
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The key in all cases is doing the specific and correct thing to achieve your goal, consistently over time.
What are you waiting for?
What is Survival strength?
In simple terms our "Torque: survival strength" program is another beginning strength class using what we consider more "functional lifts." Designed just like our "Big 6" classes, our survival strength classes include some more and different exercises per class.
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Is this program right for you?
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- If you want a little more functional movement based strength then is offered with the the pure traditional strength of the "Big 6" program.
- If you have a little extra time to include more exercises and variety per class.
- this program also offers a bit more progression and adapting to clients needs.
- This program provides more single-legged exercises and balance work.
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Survival strength movements: single-leg deadlift, sissy squats, RDL, step-ups, dips, chest fly, high back row, up-right rows, chin-ups, farmers carry, cross-body snatch, side kettlebell swings.
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The classes and weeks are organized as such...
week 1:
Monday - single-leg deadlift, sissy squats, dip, chest fly, side kettlebell swings.
Wednesday - side step-ups, RDL, high back row, chin-ups, up-right row, cross body snatch.
Friday - single-leg deadlift, sissy squats, dip, chest fly, farmers carry.
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week 2:
Monday - side step-ups, RDL, high back row, chin-ups, up-right row, cross body snatch.
Wednesday - single-leg deadlift, sissy squats, dip, chest fly, side kettlebell swings.
Friday - side step-ups, RDL, high back row, chin-ups, up-right row, farmers carry.
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The weeks alternate, and someone can stick with the routine as long as they want or until changes need to be made to suit a specific client.
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For a beginner this routine should show constant progression for 2 month up to even a year.
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Remember, even if you can only make it twice a week, we have designed a schedule that has classes 5 days a week to allow for multiple booking options for our clients.
There's no better time to start building a better and stronger self.
What is Glutes + push/pull?
M'ASS is our advanced glute development program for anybody that wants to focus primarily on the size, shape, and strength of their hips and glutes. We don't want to completely leave out the upper body so we sprinkle in a little bit of the most important upper body push and pull movement to develop a well rounded and strong physique.
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Is this program right for you?
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- Well, if your goal is to build a bigger and stronger backside then I don't think this is much of a question.
- If you want to learn from a certified glute training specialist then you came to the right place.
- If you want in-person direct guidance and explanations of what is best and why it's best instead of "at home" booty pumps and random social media influencers that produce less then ideal results, if any.
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M'ASS program movements: but not limited to squat variations, single-leg deadlifts (SLDL), split-stance RDL, hip extension kickbacks (RLL), hip thrusts, 45 degree hip extensions, side laying hip lifts (SLHL), RDL step-ups...incline chest press, dips, low back rows, up-right rows (URR).
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Here's the truth all those super booty girls and influencers don't share with you...your body shape, bone structure, and actual amount of muscle mass in your glutes (it can vary a lot from person to person), and how and where you carry fat is genetic. That can't be changed.
Most of those girls with a tremendously amazing backside, they were most likely born with 90% of that, long before they started doing glute exercises.
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Don't get me wrong, a lot of change can happen but I will take a lot of consistent work, doing the right thing, possibly over years.
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Unlike what the internet will tell you, this won't happen over night, week, or month. it's a lot of hard work and dedication to make significant muscle development.
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But don't forget it's not all about looks. The glutes are the largest muscle group in the body and the powerhouse of most leg and lifting movements.
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Weak and inactive glutes can cause many back and hip issues.
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The classes and weeks are organized as such...
week 1:
Monday - split squat, RDL, hip thrusts, SLHL, dips, incline chest press.
Wednesday - side step-ups, split stance RDL, SLDL, RLL, low back rows, URR.
Friday - split squat, RDL, hip thrusts, SLHL, dips, incline chest press.
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week 2:
Monday - side step-ups, split stance RDL, SLDL, RLL, low back rows, URR.
Wednesday - split squat, RDL, hip thrusts, SLHL, dips, incline chest press.
Friday - side step-ups, split stance RDL, SLDL, RLL, low back rows, URR.
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The weeks alternate, and someone can stick with the routine as long as they want or until changes need to be made to suit a specific client.
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For a beginner this routine should show constant progression for 2 month up to even a year.
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Remember, even if you can only make it twice a week, we have designed a schedule that has classes 5 days a week to allow for multiple booking options for our clients.
Are you ready to build the booty of your dreams?