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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!
PRIMARY GOAL: Increase weight each week For example, the program calls for “Barbell Back Squats- 3×8-12”: Typically, this would be followed until you are not able to match the previous weeks’ reps achieved OR until reps start to fall out of rep range. It is important to start progression more
The name of the exercise should always be explicit and provide as much information as possible upfront. For example: “Squats” could be expanded into “Heel Elevated High Bar Squats” to immediately communicate relevant cues for the intended set-up and execution. There will be certain exercises where very little can be
Sumo Deadlifts: – Set up a free barbell with a standardized plate. If you’re using less than 135lbs (45lb plate on each side of the 45lb bar), make sure to use Olympic or bumper plates for consistency in the range of motion.– Approach the bar evenly. Take a wider stance
