Hey everyone! Thank you so much for taking the time to read this. My name is Tiana Gonzalez. I’m an IFBB Pro Figure competitor based out of New York. I’ve been involved in competitive bodybuilding since 1999 after an old boyfriend convinced me I had good genetics and the right work ethic to get myself ready for a show. It’s been a roller coaster ride ever since! My last time on stage was in 2013 at the Kentucky Pro Show, in Louisville. Since then, I have branched out into other types of training and have come to love CrossFit. It has been a great change for me and one that I plan on keeping in my repertoire for many years to come.
So last week, Johnna shared that the two of us collaborated and had a meeting of the minds when I was vacationing in South Beach recently. Johnna and I both agree that there are things we each could take from each other, and why not share that with you all?! Last week, we shared with you 3 CrossFit moves that every Bodybuilder should do. Today, I’m going to discuss 3 Bodybuilding moves that every CrossFitter should do. Without further ado, let’s get into it!
Why are these so great? Lateral Raises help build shoulder strength. CrossFit is very SHOULDER INTENSIVE, so one could really benefit from doing this exercise to support and strengthen the muscles surrounding this joint. While lifting heavy weight will certainly build strength, let’s put our ego aside and pick up some respectively lighter dumbbells. Most people look at me sideways when I hand them 5 or 8 lb dumbbells… until we get into the meat and potatoes of the set… and then they are looking at me with tears in their eyes asking when they can stop (ok… maybe it’s not that dramatic, but you get my drift).
- Start by holding a dumbbell in each hand. Arms are down by your side. Feet shoulder width apart. Core is engaged. Shoulders are in a neutral position. Chest is slightly lifted, think “stand proud”.
- Raise each arm to shoulder height with elbows very slightly bent. You don’t want to hyper extend your arms here.
- Pause at the top of the movement, when your hands are at shoulder height, and slowly lower down to the starting position.
- Keep your focus straight ahead and abs engaged at all times.
Start by using a light set of dumbbells and doing 4 sets of anywhere from 10-15 reps. Perform each movement with intention using a controlled tempo on the way up and down.
Single Leg Glute Bridge
Single Leg Glute Bridge is an amazing movement for building power in the gluteal/hip region. Have you ever seen a professional athlete with pancake ass? I didn’t think so. That is because most of your power comes from your posterior chain (Rear end, hamstrings, calves). So yes, building powerful glute muscles is all good all around.
- Start Laying on the floor with one foot resting on the edge of a bench or box.
- The other leg is extended towards the ceiling with the foot flexed.
- Lift the hips up towards the ceiling while you visualize touching the ceiling with your heel. Contract the glutes at the top of the movement for a brief second (pause), then lower down to the floor.
- Make sure your glutes touch the floor before you start your next repetition.
Start by doing 3 sets of 15 reps on each leg. This movement can be done prior to lower body work, for example if you are going to do barbell squats.
Banded X-walks are fantastic for working the abductor muscles and activating the glute muscles prior to doing movements such as squats and deadlifts.
- Start by placing both feet inside of a loop-band. You want to use one that is 1/2″ to 1″ thick.
- Crisscross the band, so that the band is creating a figure 8 shape in front of your legs.
- Pull the band so that there is some tension. This can be adjusted as you begin your repetitions.
- Keep knees soft, chest up, core engaged, focus straight ahead.
- Choose which direction you want to move in, left or right. If moving left, step to the left with your left foot, then step your right foot in to return your body to the same width between feet that you started with. Repeat this movement on one side, then begin stepping with the opposite foot back to your starting point.
- Keep both feet parallel to each other, with toes pointing straight ahead. Also try to stay at the same height for the entire site, so you’re keeping tension on your entire lower body and not moving up and down as you move side to side.
Want to try it?
Start by doing 3 sets of 20 steps on each side at the beginning of your workout.
Give these movements a try and let me (and Johnna) know how it goes! We would love to hear some feedback from you! If you would like to subscribe to my blog go to: http://www.fitbytiana.wordpress.com
THANK YOU and STAY WELL! 🙂