Static stretching
Static stretching is pretty simple you pretty much just hold a position a stretch position of a muscle to really try to return that muscle to its original length now this is really going
to help because as the muscles get tighter and tighter it could pull your joints out of alignment and cause you pain or discomfort in the future and that is why it is so important to have a mobility routine a stretching routine so that way when you go in the gym you perform at your peak you're injury free and you feel damn good we are on to our last bodily need and that is going to be hydration we are made up of up to 70 water so it really goes to show you that we need hydration in our life to make sure we perform in
function and also need to replenish what we lose throughout the day it can be very easy
to forget to drink your water but having it available to you at all times through
something that you can carry around with you can make all the difference moving on to the workout and we would recommend the three days a week
full body program working with the golden five the golden five being squats dead lifts
of rows or pull ups bench press and overhead press these exercises are considered a compound movement meaning they're working multiple muscles and multiple joints in the body at once
so you're getting the most bang for your buck in these exercises and they're not
only building strength but they're also building functionality too
because you're not going to only use these movements inside the gym but
you're also going to use these same movements
outside the gym as well now it might be tempting to jump right into more of a bodybuilding type split where you're
focusing on one muscle group and using a lot of isolation s get that nice
Pump and sadly I fell into this when i was younger but thankfully
i learned a little later on that you really need to focus on these bigger compound movements because they are going to be the most benefit especially when you're first starting
out and this is one of the reasons why we always
include a beginner phase in our programs that focus
on this full body to really help build
the foundation before moving into the more complex programming or more bodybuilding type splits and
It doesn't matter how advanced the athlete is
they'll still use these same golden 5 exercises
time and time again because really nothing can beat them and yes they're doing maybe more weight and they might be doing a little bit more complex techniques
Golden 5 exercises
- They could be
- pos reps
- force wraps
- explosive reps
- ballistic
but it's still really the same movements and that's what you have to take into consideration that you're starting from scratch but these same exercises are going to
stick with you for your whole fitness journey another thing you want to do is
track your weights this is going to help you see your
progression throughout the weeks the months and the years to make sure you're
Always on track and only after you put in the
time with these big compound movements
you should start implementing in some isolation movements to pinpoint certain muscle groups you really want to work on
but you might be saying yourself while I don't have a barbell i don't have a
power rack so there's no way i can do these exercises thankfully these
exercises can be performed
with anything whether that be dumbbells body weight or even
mobility bands and that's one of the
reasons why we come out with so many different types of programs because we
realize not everyone has all the tools at their disposal as a
good example there was a time in my life where me and Hudson had used a camping
cooler and some water jugs to get our
workouts in
