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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!
Smith Squats: – Move the bar in the Smith Machine to shoulder height. The bar should be at roughly your nipple line. Make sure it is fully rotated into the hook and locked in place. Adjust the stops (if available) to roughly mid thigh for safety.– Step up to the
Seated DB OHP: – Set an adjustable bench to ~75º or use a preset, short bench.– Sit on the bench with your back against the pad, grab two equal DBs, and set them on your distal quads (but above the kneecap). There are multiple ways in which to get the
Use of Progression Models are how we reliably induce adaptations over longperiods of time. There are MANY ways to approach progression in training (as well as manyways to define it), but we will primarily use some form of the following progression models:
