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Congratulations to Allegra for winning her IFBB Pro Card!
Now the next phase of Allegra’s journey begins and we’re excited to be along for the ride!
Send her all the love and praise – there’s nobody who deserves it more!
No matter what your training age or level of advancement, it’s important to understand that generalized rules won’t be universally applicable to YOU and YOUR specific circumstances. I can do my best to give refined and detailed recommendations for intensity and volume and exercise selection across a vast spectrum of
Push-Ups: – Begin by setting up in a quadruped position with your hands flat on the ground slightly outside shoulder width.– Shift into a push-up plank position by raising your knees off the ground. Your elbows should be extended, shoulder blades protracted, abs tight, pelvis neutral, and weight distributed evenly
PRIMARY GOAL: Increase reps achieved across ALL sets with a given weight For example, the program calls for “Barbell Back Squats- 3×8-12”: Typically, this would be followed until you hit the top of a given rep range, then you would add weight and allow reps to fall back down, thus
