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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DAMIAN SEMPIO CUSTOM WORKOUT

Hey there Damian!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress.  Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results!  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FOUNDATION KATA

Once you have mastered this kata, send me a video to “level up.” Then we will decide which next level element to put you in!

WORKOUT 1

SPINE FLEXIBILITY VIDEO

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down

V STAND - LEVEL 0.99

Description: Hold your L-stand with good compression then begin rocking your legs as the video shows.

Goal: 3 rounds of 10 reps

PRE-BRIDGE TWIST

Goal: 3 rounds of 5 reps each direction (5-10 second hold at the end of your shoulder range) 

1 FOOT PLANCHED PLANK

Goal: 3 rounds of 10 reps of 10 second holds

FROG STAND TO HANDSTAND

Goal: 3 rounds of 10 reps

ROCK TO STALDER

Goal: 3 rounds of 8 reps

~ FLEXIBILITY ~

SHOULDER EXTENSION

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 30 second holds x 3 reps

GASTROC STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf.
Focus on shifting your hips forward with your knee straight.

Goal: 15 second holds x 3 reps each leg

PIRIFORMIS HIP STRETCH

Description:  This move starts in standing.  You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area.

*Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.*

Goal:  15 second holds x 3 reps each leg

Workout 1 is complete! I'm proud of you. Keep pushing yourself Damian! - Bethany 🙂

WORKOUT 2

BODY ROLLS

Description: Start by tucking your chin to your chest, then rounding your shoulders and continue rolling down to end with your body bent in half and your hands as low to the ground as possible.

Goal: 10 body rolls

HUMAN FLAG ON TOE

Goal: 3 rounds of 5 reps per side.

HANDSTAND STACKING PRACTICE

Focus on your core and maintaining hollow back the entire time – I want your lower back as flat as his is in the video. 

Goal: 3 rounds of 5 handstands

PULL UP NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 10 negatives with at least 5-10 seconds of lowering

STRADDLE BACKS ON BAR

Goal: 3 rounds of 10 reps

DRAGON TAILS

Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position.

*You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.*

Goal: 3 Rounds, 10 reps per round. 

~ FLEXIBILITY ~

PRESS HANDSTAND PRACTICE

Description: Go into a middle split as far as you can go with your hands on the floor. Stack your shoulders under your hips as much as you can. Lift up onto your toes and hold for 5 seconds. Come fully out of the middle split then repeat.

Goal: 10 reps

BUTTERFLY STRETCH

Description: This stretch begins seated with the bottoms of your feet together. Bring your feet in close to your body. Use your elbows or hands to push your knees down towards the floor. 

Goal: 15 second holds x 5 reps

Extra Notes: If you feel a pinch deep in your hip joint or lower back, stop the stretch and let Bethany know. 🙂 

N SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 10 reps each direction.

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

SHOULDER STRETCH WITH TOWEL

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 15 second holds x 3 reps each arm

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂