A New Age Foundation for Life-Long Bodybuilding
Bodybuilding should really be about creating a more resilient, strong, and muscular body for the long haul.
Bodybuilding is about having bigger muscles, but it's also about improving your overall health and fitness.
Bodybuilding as a Foundation of Overall Fitness
The New Age Bodybuilding Foundation
Warm Up, Correctives, and Movement Prep
Active Straight Leg Raise: Leg lowering progressions help improve the hip hinge. This is also a great drill to improve mobility.
- Lie flat on your back.
- Using a strap or a band, bring your right leg up to the beginning of the stretch and hold for a few seconds while keeping your left leg straight and flat.
- Raise your left leg, keeping it straight as possible while raising it even with the right leg. Repeat 10 times.
- If the right leg loosens a bit, then increase the stretch, but the left leg needs to return to the ground straight and flat (calf touching before the heel without any turnout) on every rep.
- Switch legs and repeat.
Couch Stretch: This is an excellent hip flexor stretch to improve hip mobility.
- Grab a pad or other soft surface for your knee.
- Start with your back to the wall.
- Put one knee on a soft surface and bend it back until you have your foot up against the wall. The other knee should be bent in front of you at 90 degrees.
- Maintain an upright posture at all times.
- Hold for 30-60 seconds and repeat on the other side.
McGill Sit Up: The McGill sit up will strengthen your core and protect your back.
- Lie on your back with your left leg straight on the floor. Your right knee should be bent with your foot flat on the floor.
- Place your hands palms down on the floor underneath the natural arch in your lower back. Don’t flatten your back.
- Slowly raise your head and shoulders off the floor without bending your lower back or spine, and hold this position for 7-8 seconds, breathing deep the entire time. That’s one repetition.
- Perform 4-5 reps, rest for 30-60 seconds, and then switch legs so that your right leg is straight and your left is bent. Repeat for a total of two rounds per side.
- For an added challenge, raise your elbows off the floor as you curl up. And for an even greater challenge, contract your abs before you initiate the movement, and then curl up against that force.
Other corrective exercises:
- Rib pull or Brettzel stretch for overhead movements (5-10 deep breathes per side)
- Bird dog for core development and lumbar spine protection (3 sets of 5 reps per side)
- Glute bridge and hip lift progressions to improve posterior chain and open up anterior chain (3-5 sets of 10-second holds)
- Arm-bars: 1-2 sets of 30-60 second holds each side
- KB Halo: 10 reps each direction
- Prying goblet squat and Cossack squats: 5 reps each side
- Lunge matrix (forward, lateral, rotational): 5 reps each side
- Plyometrics or jump rope: 2 sets of 5 reps for plyometrics and 2-5 minutes for jump rope