Grant says the Wellness division requires extra mind-muscle connection.
Final up to date on March twenty sixth, 2025
IFBB Professional Shanique Grant, a two-time Women’s Physique Olympia champion (2018-19), retired from competitors in 2020. In 2025, she’s making a daring comeback within the Wellness division — a class that didn’t exist throughout her reign as Ms. Physique Olympia.
This isn’t Grant’s first aggressive transition; she started within the Figure division earlier than shifting to Ladies’s Physique. Her new problem requires a reshaping of her physique to satisfy the necessities of the Wellness division, which doesn’t want as a lot conditioning and definition however calls for extra dimension and improvement within the legs and glutes.
In mid-March 2025, Grant shared her leg coaching methods and preparation for the Wellness division.
I’m IFBB Professional Shanique Grant. I’m making a comeback to the stage in a distinct division.
—Shanique Grant
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Grant’s Pre-Exercises & Intra-Exercises
Grant fuels exercises with Granite Vaso Blast Stim-Free, a pre-workout she counts amongst her favorites. “I do two scoops as a result of it doesn’t give me these jittery emotions,” she mentioned. Taking pre-workout dietary supplements shortly earlier than exercising can successfully delay fatigue and improve exercise efficiency. (1)
EAAs profit any coaching. They assist hydration and vitality ranges all through the day. Grant’s go-to intra-workout combine features a scoop of EAAs and two scoops of creatine monohydrate for optimum outcomes.
Even after consuming a carb-heavy meal, Grant typically wants 50 grams of liquid carbs to maintain her vitality throughout exercises.
I don’t really feel any starvation, which is the perfect feeling. I’m good as quickly as I’ve one sip [of intra-workout].
—Shanique Grant
Grant’s Leg Day
Grant’s leg day begins with stretches and mobility workout routines to warm up. Analysis signifies that correct warm-ups earlier than intense workout routines can improve general efficiency. (2)
Seated Leg Abductor & Hip Thrust
Grant all the time begins her exercise on the seated leg abductor machine, which she calls “the glute builder.” She appreciates the machine’s angle, which compels her to interact her glutes.
She elevates her toes whereas utilizing the hip thrust machine to isolate her glutes. Grant positions her toes barely wider and focuses on gradual, managed eccentrics. This will increase time under tension, selling muscle hypertrophy.
Kneeling Cable Donkey Kick & Standing Abductor
Whereas Grant acknowledges the recognition of standing cable kickbacks, she prefers the kneeling variation, discovering cable donkey kicks more practical and pleasurable.
This has been a sport changer as a result of it hits my glutes significantly better. Everybody’s completely different; this works for me.
—Shanique Grant
Grant trains standing abductors unilaterally, enhancing mind-muscle connection. Supporting herself on a cable machine, Grant locations a weight plate in opposition to the facet of her leg and completes a number of reps focusing on her glutes and abductors.
Seated Leg Curl & Remoted Hamstring Curl
Grant prefers seated leg curls to focus on hamstrings. It allows a more practical contraction than a mendacity leg curl. When setting the machine, Grant ensures the pad is positioned excessive to maximise her range of motion.
Throughout every rep, Grant squeezes by means of concentrics, holding for about two seconds whereas slowly reducing the burden throughout eccentrics. She sometimes performs 15 reps per set, finishing 4 units complete.
Grant ardour for isolating particular muscle teams throughout exercises is clear — every motion is intentional and exact. When performing seated leg curls, Grant positions her calves in opposition to the outer pad aiming for a deep contraction. She accomplished 12 unilateral hamstring curls to shut her session.
How Wellness Coaching Differs from Ladies’s Physique
Grant’s upper body has decreased considerably. Her present concentrate on decrease physique exercises entails she 4 lower-body periods per week. The depth of leg coaching within the Wellness division is considerably more difficult in comparison with what Grant skilled in Ladies’s Physique.
It’s very humbling, however it’s additionally extraordinarily rewarding.
—Shanique Grant
Grant’s Wellness coaching is extremely particular and designed to emphasise each element of her legs. The routine entails vital time beneath stress — a problem she genuinely enjoys.
It brings out the definition of my legs and glutes. I would like that mind-muscle connection that rather more than after I was coaching in Ladies’s Physique.
—Shanique Grant
Grant suggested aspiring bodybuilders to prioritize discovering the best coach — somebody genuinely invested of their success, longevity within the sport, and talent to shine on stage. Encompass your self with a supportive and constructive circle.
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References
- Panayi, S., & Galbraith, A. (2022). Acute Ingestion of a Commercially Accessible Pre-workout Complement Improves Anaerobic Energy Output and Reduces Muscular Fatigue. Worldwide journal of train science, 15(6), 455–472. https://doi.org/10.70252/NVMJ5392
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Results of warming-up on bodily efficiency: a scientific evaluate with meta-analysis. Journal of energy and conditioning analysis, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
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