Backstage Preparation
- Visualize; days events, posing, relaxation techniques, etc.
- Have last coat of tanning agent applied before arrival.
- Frequently inquire of time remaining until stage presentation
- Apply oil lightly; ask help for your back; always double check
- Protect yourself from cold air or drafts; use a robe if needed
- Pumping up
- Pump up the last several minutes
- Take your time between exercises
- Pump up with weights, towel, and/or surgical tubing exercises
- Incorporate floor exercises, if desired
- Pump up weak body parts and side delts
- Limit pump up exercises
- 2 to 4 exercises in circuit fashion
- Avoid over pumping
- 2 to 3 sets per body parts
- Avoid pumping quads and abs
- unless extremely lean, just flex
- Limit biceps pump
- to maintain biceps peak
Common Pumping Movements
- Delts
- Lateral Raises
- Upright Rows
- Chests & Triceps
- Push Ups
- Dips
- Flexing
- Back & Biceps
- Towel Pulls
- Pull Ups
- Flexing
- Hams
- Leg Curls (with tubing)
- Flexing
- Calves
- Single Leg Calf Raises
- Quads
- Flexing and Posing
- Abs
- Flexing and Posing
The Last Seconds
- Wipe feet on towel to remove dust if needed
- Disrobe if you are covered
- Recheck your body for any streaks, splotches, sweat, etc.
- Remember to relax your face, smile occasionally, and have fun!
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