Build Your Temple
DOM CASTILLO MIND & BODY MGMT
Mobility, Strength & Conditioning, General FitnessYOO! This program was built for the intention of jump starting fitness goals, both in strength and mobility. This program is the predecessor to my MAX EFFORT performance program. Perfect for any new, beginner, or intermediate lifter.
In my philosophy as a coach I promote the importance of building the temple that can sustain your purpose/passion. Every body is an athlete and every body has a purpose on this planet. However, to deliver the strength and power of that purpose you need to build the vehicle to sustain and carry that message. Whether it be entrepreneurial, creative, mental, or spiritual, the bigger your vision the stronger your vessel must be to endure that journey. That is where I come in. I want you to feel empowered and strong in your body so you can continually shape your world around with your influence .
This program features 4 days of strength training, utilizing a upper/lower split. Also, you will be applying 2 days toward mobilizing and increasing flexibility and increasing range of motion for a more well rounded posture.
Stop wasting time and show the world what you have to offer. This is your time, this is your temple!
A
World's Greatest Stretch with Extension
1 x 1:00
B1
Shoulder Warm Up Mini Band
2 x 0:30
B2
Shoulder Extension Stretch on Floor
2 x 0:15
C
Bench Press
12, 10, 8, 8
D
Bent Over Barbell Row- Pronated
12, 10, 8, 8
E
Seated Shoulder Press
4 x 12
F
INCLINE DB FLY
4 x 12
G
Lat Pulldown
4 x 12
H
Seated Lateral Raise
4 x 12
I
Barbell Skull Crushers
15, 15, 12, 12
J
Zottman Curl
15, 15, 12, 12
A1
World's Greatest Stretch with Extension
1 x 1:00
A2
Quadruped Hip CAR
2 x 5
B1
Single Leg Glute Bridge Isometric
2 x 10
B2
DB Suitcase Reverse Lunge to Knee Lift
2 x 10
C
Back Squat
12, 10, 8, 8, 6
D
Landmine RDL
12, 10, 8, 8, 6
E
Suitcase Double Leg Calf Raise
20, 20, 15, 15
F
Leg Extension
3 x 12
G
Suitcase Curtsy Lunge
3 x 12
H1
Landmine Turkish Get Up
3 x 10
H2
Landmine Russian Twist
3 x 20
A
Stairs
1 x 15:00
B1
Scorpion Tap
3 x 1
B2
Prone Snow Angel
3 x 10
C1
SQUAT THORACIC ROTATION
3 x 0:30
C2
Hollow Body Dumbbell Pullover
3 x 0:30
C3
Z Seated Hip to Halo
3 x 0:30
D
Stairs
1 x 15:00
A
World's Greatest Stretch with Extension
1 x 1:00
B1
Shoulder Warm Up Mini Band
2 x 10
B2
Shoulder Extension Stretch on Floor
2 x 0:15
C
Incline DB Pause Press
12, 10, 8, 8, 6
D
Rack Pull
12, 10, 8, 8, 8
E
Tall Kneeling Barbell Press
4 x 12
F
Cable Chest Fly
4 x 12
G
Lat Pulldown
4 x 12
H
DB Shoulder Press (Seated)
4 x 12
I1
Waiters Curl
4 x 15
I2
Bodyweight Dips
4 x 15
A1
World's Greatest Stretch with Extension
1 x 1:00
A2
Quadruped Hip CAR
2 x 5
B1
Hydrant + Leg Extension
2 x 8
B2
Single Leg Deadlift to Reverse Lunge
2 x 8
C1
Assisted Low Switch Cossack Squat
4 x 8
C2
Cossack Squat Barbell
4 x 12
D
Single Leg Press
12, 10, 8, 8, 6
E
Leg Press Calf Raise
4 x 20
F
Narrow Goblet Squat
15, 10, 8, 8
G
Lying Single Leg Curl
4 x 15
H1
Alt Leg Tuck Up
3 x 15
H2
Single Arm DB L Crunch
3 x 15
A
Stairs
1 x 15:00
B
World's Greatest Stretch with Extension
3 x 10
C
Half Kneeling BW Windmill
3 x 12
D
COUCH STRETCH
3 x 15
E
Forearm Plank To Dolphin
3 x 10
F
Dynamic Adductor Stretch
3 x 15
G
90/90 Glute Stretch
3 x 10
H
Shinbox Rear Leg External Rotation
3 x 10
I
Straddle Pike Leg Lift
3 x 10
J
PIKE STRETCH TO BACK ROLL
3 x 10
DOM CASTILLO
**KICK ASS & BE A GOOD PERSON// MY MAIN REASON IN COACHING IS TO SPREAD MY PHILOSOPHY OF LIFE. RESILIENCE, GROWTH & FAITH. ALWAYS GET UP WHEN YOUR KNOCKED DOWN, NEVER STOP GROWING, & HAVE FAITH WHAT IS MEANT FOR YOU WILL NEVER LEAVE YOU. GIVE YOUR MAX EFFORT**
MY MAIN REASON IN COACHING IS TO SPREAD MY PHILOSOPHY OF LIFE. RESILIENCE, GROWTH & FAITH. ALWAYS GET UP WHEN YOUR KNOCKED DOWN, NEVER STOP GROWING, & HAVE FAITH WHAT IS MEANT FOR YOU WILL NEVER LEAVE YOU. GIVE YOUR MAX EFFORT Get MAX EFFORT
Get Build Your Temple
