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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!
Leg Extensions: – Set-up the appropriate machine by adjusting the back and ankle pads if applicable. The back pad should be forward enough to keep your hips at 90º flexion with your knee joints in line with the machine’s axis of rotation. The ankle pad should be on the distal
DB Laterals: – Hold two equal weight DBs; one in each hand. We will assume these are being done standing rather than seated. Elbows should be slightly bent and the DBs should be slightly forward and slightly angled in (with internal shoulder rotation) as opposed to directly on the side
