Female Figure & BiKini Training
Here's one of Dr. Seedman’s female figure athletes performing a very advanced core and plank exercise. This single-arm variation of the weighted plank performed on the ball taxes your entire midsection not to mention all of the muscles throughout your entire body.
Adding an unstable surface to the single-leg RDL further challenges this great movement a great movement for the entire posterior chain. Here's one of Dr. Seedman’s professional figure athletes performing it with great form.
Excellent exercise for teaching the body how to engage the core while simultaneously working the lats and upper back. This exercise also re-enforces strict rowing technique as any cheating, excessive momentum, or excessive rotation will cause you to lose your balance.
Excellent partner-assisted exercise for core stabilization using unpredictable oscillations. Start with the standing variation first before performing the more difficult bench version shown here.
This ab rollout variation with partner acceleration is one of the most advanced rollout variations as the anti-extension forces the lifter must create to keep the spine in neutral alignment is incredibly high. The ab rollout is also a very similar movement pattern to the pullover exercise as it involves nearly the same musculature and very similar activation patterns and mechanics.
Varying your squat angle just slightly by elevating a portion of your foot can alter the emphasis and dictate which portion of the lower body you're targeting most. When the toes are elevated it forces the hips back further placing more stress on the posterior chain, glutes, and hamstrings. When the heels are slightly elevated, this places greater stress on the quads. The normal stance (no foot elevation) hit's the lower body equally. This tri-set squat combination is a great way to increase hypertrophy and size gains throughout the entire lower body.
Dr. Seedman’s client performs one-&-half style squats using the safety bar with approximately 135lbs. Notice how she gets proper depth without collapsing or losing tightness. This is a great technique for loading the quads particularly the vastus lateralis, which gets emphasized in the bottom half of the squat.
The belt squat offers a unique, effective squat variation for isolating the lower body while taking stress off the low back. Notice Dr. Seedman’s client--her first rep is a "feel rep" as she finds the right position. After that, she finds a natural path to follow.
Here's one of Dr. Seedman’s figure competitors preparing for a figure show. The exercise she's performing is a low bar variation of the Bulgarian squat. This variation places even greater strain on the glutes and posterior chain due to bar placement that tilts the body over slightly more.
Heavy barbell lunges and barbell squats are a must for figure and bikini competitors. Here's one of Dr. Seedman’s national level figure competitors demonstrating the proper form. These movements produce incredible results in the glutes, hamstrings, quads, inner thighs, outer thighs, and surrounding musculature. Performed with chains, these exercises are even more challenging, as they provide constant tension to the muscles in the form of accommodating resistance.
Using chains on deadlifts allows the athlete to use heavier weights than normal, specifically to the top of the movement, forcing the lifter to drive more forcefully with their hips.
Using a medicine ball to load a box jump is a safe and effective way to hyperactive the nervous system, forcing the body to recruit a higher threshold motor units. Try to hold and stick a squat position both at the top of the landing and when rebounding back to the floor.
Here, a national figure competitor easily hitting 80lb kettlebell swings. Notice the controlled hip drive and snap at the top of the movement. The movement requires an excellent hip hinge and strong hip drive to finish.
Here's one of my clients and national figure competitor Leslie Lee performing bottoms up kettlebell snatches. Besides being incredibly difficult this movement is great for working hip and glute power, shoulder stability, grip strength, and core stabilization.
Leslie Lee, one of Dr. Seedman’s clients and a NPC figure competitor, performs bottoms-up kettlebell snatches. Besides being incredibly difficult, this movement is great for working hip and glute power, shoulder stability, grip strength, and core stabilization.
Adding Fat Grips to chin-ups and pull ups allows you to further tax grip and forearm strength. Here, Dr. Seedman has his client, and national figure competitor, Leslie Lee perform an intense set of weighted pull-ups.
Dr. Seedman's client performs a very difficult bottoms-up overhead press variation. This is extremely impressive display of control and strength. Most high-level male athletes are unable to do this.
At just over 120lbs, this national figure competitor performs iso-lateral bottoms-up presses with 30-pound kettlebells, displaying a level of control impressive for any athlete.
The Reverse grip overhead press is one of my favorite variations for teaching lifters how to properly tuck their elbows and centrate their glenohumeral joint on the overhead barbell press. It’s also a great movement for teaching individuals how to maximally recruit their triceps during the overhead press which is critical for maximizing strength and size gains. Because it can be slightly tricky to grip, I generally recommend taking a slightly wider hand placement as this can take pressure off the wrist and hands.
This is a fantastic way to incorporate the hanging band technique while working each side of the body individually. Setup is simple: take two cable handles, and loop bands through them while attaching plates to the bands. You now have a great way to perform isolateral hanging band technique training. Performed with the overhead press is quite difficult due to the instability and continual oscillations.
Performing kickbacks with kettlebells, rather than dummbells, increases intensity and strain on the triceps because of the unique leverage and loading mechanism. Don't extend too high or the rear delts and lats will take over.
Credit to Kyle Arsenault for creating this unique but effective movement that forces the lifter to perform a strict and controlled movement and uses aforward lean to produce incredible strain on the biceps.
The stretched ball plank is an extremely intense core exercise that strongly taxes the entire abdominal region and spinal stabilizers. The key is walking your feet back as far as possible as this creates the strongest extension forces that your body will have resist throughout by contracting the core musculature.
The isolateral javelin push press is an extremely difficult exercise as it requires incredible levels of strength, power, stability, balance, coordination, and technique. If you don't have the strength to perform this movement in a strict fashion the push press variation allows you to incorporate it into your routine only with the added challenge of controlling the highly volatile load.
Here's one of my female figure athletes Leslie Lee performing very heavy chain lunges while having her front leg on a cushioned surface. The soft surface makes the movement more unstable and recruits additional muscle fibers to control the movement. If you're looking for an exercise to tax the entire lower body as well as every stabilizer from head to toe this is it.
Here's a great unilateral loaded carry variation demonstrated by one of my national figure competitors Leslie Lee. This is an awesome exercise for crushing the core as well as the stabilizers throughout the shoulders and lower body. If you have low back issues this is also one of the best exercises you can perform for improving spinal health and posture.
Here's one of my athletes Bailey Weiland who's a world class high jumper for Georgia Tech performing squat stance deadlifts with high speed and accommodating resistance. This is a great protocol not only for improving lower body mechanics but also for increasing power, speed, jump performance, and explosive capabilities.
The one and a half or 1.5 protocol has recently gained quite a bit of popularity due to its ability to enhance body mechanics and eliminate cheating. Applied to the squat stance deadlift it teaches proper form, tightness, motor control, and provides incredible levels tension as it essentially eliminates momentum. Here’s one of my national level figure athletes using it to build mass and strength from head to toe.