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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!
After completing your training session, it’s highly recommended that you finish with a structured Cool Down. Similar to the General Warm Up to begin the session, the Cool Down will have a general (~5 min of Light Cardio) and specific (~5 min of Static/Dynamic Stretching) component — but the order
We strongly recommend using a full ROM on all movements unless otherwise stated. *A full ROM is the maximum degree of movement that a joint can experience based on the mobility and flexibility of the structures around it. However, for those who have mobility and flexibility limitations, there are some
Pull-Ups:– Find a stable platform/bar that is at least ~6 inches higher than your standing reach. Choose the grip you intend to use (for the sake of this write-up, I will use a shoulder-width, neutral grip from this point forward).– Setup a stable box/bench/step-up platform under the handles you intend
