The Olympia stage is the most important and most prestigious one in bodybuilding. To face on that stage is to be acknowledged as the most effective on the earth at what you do. IFBB Professional League Bikini professional Iulia Baba is aware of that feeling very properly as a result of she made her Olympia debut in 2023.
The 2023 Arizona Professional winner desires to return to the Olympia stage as properly. To do this, she should win a present this season earlier than the cutoff date of Sept. 15, 2024.
That’s the reason she and coach Jami DeBernard of Match Physique Fusion are leaving no stone unturned and no weight unlifted in her prep. A part of that prep consists of maximizing her glutes and hamstrings. In the event you really feel you want enchancment in these areas, save this exercise and take it to the health club with you. Relaxation 60 seconds between every set of those actions.
Iulia Baba Bikini Professional Glute and Hamstring Exercise
EXERCISE 1
Hip Thrust/Booty Builder Machine: 4 units of 15 reps
The session begins with the most important muscle group within the physique. Baba doesn’t compete in Wellness, however she should be sure each space is developed properly sufficient to be in competition for the win. The ideas she shares right here might help you kick off this session correctly.
“Place your ft so they’re hip – width aside for optimum stability. Preserve your chin tucked and gaze straight forward,” Iulia Baba says. “Go for lighter weights to deal with perfecting your type and motion execution.”
EXERCISE 2
Abductors: 4 units of 15 reps
The abductors push the legs away from the physique, and they’re seen each time a competitor turns to the facet in transition. Specializing in these particulars is why she is often in competition for a win when she competes. The machine alone will get the job executed, however her execution and bonus tip can serve you properly.
“Keep a straight posture or lean barely ahead throughout this train, and nhance the problem through the use of an elastic band for higher muscle engagement.”
EXERCISE 3
Reverse Lunge: 3 units of 15 reps
This train will be executed with dumbbells or kettlebells. Whether or not you select to go along with one weight or two, she has a method that may allow you to.
“When utilizing one weight, maintain it on the facet of the leg stepping again. For twin weights, guarantee they’ve completely different weights and maintain the heaviest on the leg transferring to the rear.”
EXERCISE 4
Dumbbell Deadlift: 4 units of 15 reps
Sure, the deadlift is historically carried out with a barbell, however Baba discovered that dumbbells are higher suited to her coaching wants.
“Holding the weights at your sides permits for a extra upright torso place and higher engagement of the posterior chain muscle tissues (just like the hamstrings and glutes) which are the first movers within the deadlift,” she defined. “Holding the weights in entrance locations extra pressure on the decrease again and might make it more durable to take care of correct type all through the elevate.”
EXERCISE 5
Hyperextension: 3 units of 20 reps
Many health fanatics use the hyperextension for the decrease again, and it does work that space, however it’s also nice for the glutes and hamstrings, which is why she has it in her exercise.
“Eyes wanting downward, chin tucked, higher again rounded,” she suggested. She additionally emphasised that the hips and shoulders are usually not in line at full extension.
EXERCISE 6
Medication Ball Kickback: 3 units of 20 reps
Baba desires to complete her classes figuring out she left all of it on the health club flooring. That’s the reason she ends with Medication Ball Kickbacks and offers no matter she has left within the tank earlier than calling it a day.
“This train is at all times executed on the finish of my exercise, like a burn out set. I at all times attempt to do 2-3 units for as many reps as doable (AMRAP).”
As of this writing, Baba intends to enter the World Klash Championships Professional in Charleston, SC on Aug. 24. She might enter the San Antonio Professional on Sept. 14 as properly. If she wins both present, she’s going to be part of the remainder of the world’s greatest Bikini division athletes on the Olympia stage on the Resorts World in Las Vegas, NV on Oct. 10-13. For extra details about the Olympia, go to www.mrolympia.com . You possibly can observe Baba on Instagram @iulia_baba.
