Introduction

In this article, we dive into a training session with Elise Bohus, a theory competitor preparing for an upcoming show. Under the guidance of her coach, Jared Feather, Elise focuses on an upper body workout with a mix of pulling and pushing exercises. We will discuss the training techniques, exercise modifications, and the importance of proper form throughout the session.

Key Takeaways

– Exercise modifications: When traveling or training at a different gym, it’s essential to adapt exercises according to the available equipment. In Elise’s case, she replaces assisted pull-ups with pull-downs, ensuring she targets the same rep range for each exercise.

– Load selection: When using unfamiliar equipment, pick a load that allows you to reach the desired rep range during your warm-up set. This strategy helps maintain a similar training stimulus, even if the specific weight differs from your usual routine.

– Technique: Proper technique is crucial for maximizing muscle stimulus and preventing injuries. Throughout the training session, Elise demonstrates impeccable form, which her coach occasionally fine-tunes for optimal results.

Exercises and Technique Tips

– Pull-downs: Aim for a controlled eccentric movement and a full range of motion.

– Cambered bar rows: Keep your chest up and focus on proper shoulder protraction.

– Lat prayers: Gently lower your torso during the eccentric phase to achieve a greater stretch in the lats.

– Lateral raises and rear delt flys: Maintain strict technique, avoiding swinging or momentum.

– Incline Smith machine press: Use a high incline to target the upper chest and shoulders, controlling the eccentric phase.

Conclusion

Elise Bohus’s training session showcases the importance of proper technique, exercise modifications, and load selection when working towards a specific goal. Despite a busy schedule and limited training time, Elise demonstrates commitment to her fitness journey by maintaining high-quality workouts. By focusing on these key takeaways, individuals can optimize their training sessions and maximize their potential in reaching their fitness goals.