Cover Model Workout

WORKOUT: RACHEL DILLON bodiesbyrachel.com.au // @racheljdillon HAIR & MAKEUP: CYNTHIA SMYTH cynthiasmythmakeup.com.au // @cynthiasmyth_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // jessicaapap_photographer STYLIST: TULLY HUMPHREY tullylou.com.au // @tullylou_

MINIMAL EQUIPMENT, Maximum Results

Cover model Rachel Dillon is well known for her strong yet feminine curves, and there’s no denying the transformation photos of her Bodies By Rachel (BBR) online clients are impressive. So, when the three-time WBFF Bikini World Champion offers to share one of her go-to lower-body workouts with the STRONG Australia readership, we say “abso-GLUTEly”.

This workout includes minimal equipment and can be completed either at home or in the gym. While it is predominantly quad-focused, it also engages your glutes and hamstrings, while its superset style elevates your heart rate to burn serious calories.

THE WORKOUT:

When completing this workout, it’s important to focus on your form with each and every repetition – never sacrifice technique for weight, as this only leads to injury. Opt for a weight that allows you to perform each rep correctly, but is difficult to maintain in the final reps of each set.

SUPERSET A1 B1 B2 C1 C2 EXERCISE DUMBBELL SQUATS (ELEVATED HEELS) DUMBBELL LUNGES EXPLOSIVE LUNGES DUMBBELL SQUAT JUMPS WEIGHTED SQUAT HOLD REPS/TIME

15

10 each leg

15 each leg

15

Hold for 60 seconds REST

60 to 90 seconds

90 seconds

90 seconds

60 seconds

60 seconds SETS

This workout is divided into three parts: Superset A1: dumbbell squats (elevated heels) This is a stand-alone exercise and, being a larger compound exercise, will require a high energy exertion. This should be considered the primary movement of the session – most of your energy and effort will go into this exercise, and you have been allocated ample time to rest between sets. This is where you can challenge yourself with your weight selection. I find when lifting a heavier load, it’s easier to hold the dumbbells on my shoulders or by my side with straps.

Supersets B1 and B2: dumbbell lunges and explosive lunges These exercises are performed one after the other, with no rest between exercises. You should perform both B1 and B2 on your left side, before alternating to complete them on your right – I love this method as you are keeping constant tension on one leg before working the other. Rest after both legs have been completed – this is one set. Maintain a tight core to remain stable throughout these movements. I recommend working at approximately 70 per cent of your maximum capacity for these supersets.

Supersets C1 and C2: dumbbell squat jumps and weighted squat hold These exercises are performed one after the other, with no rest between exercises. These final supersets of the workout should be performed at 50 to 60 per cent of your maximum capacity, and are designed to completely exhaust the quads.

FREQUENCY: For anyone looking to make serious changes to their lower-body shape, I would recommend a lower-body training frequency of three to four sessions per week. Each session should target a

different muscle group (e.g. two glute sessions, two hamstring sessions and one quad session per week). Although quads, being such a large muscle group, should still always play a part in each of these sessions.

This workout is quad-focused, so you can incorporate it into your training regimen up to twice per week. Be sure to include another hamstring/glute session where the focus is taken away from the quads; in order to grow a muscle, frequency is key – but so is rest and recovery.

To change up this workout to target a different area of the lower body, you can follow the same workout structure, but switch certain exercises. For example, for a glute-focused session, you could switch out the primary quad exercise – dumbbell squats (elevated heels) – for banded barbell hip thrusts.

A1 DUMBBELL SQUATS (ELEVATED HEELS)

Step 1 Stand with your legs shoulder-width apart and hold the dumbbells at your shoulders. Rest your heels on two small weight plates.

Step 2 Brace your core before lowering yourself into a squat position until your thighs are parallel with the ground.

Step 3 Drive through your heels to return to the starting position. THIS IS YOUR PRIMARY EXERCISE! GO AS HEAVY AS YOU CAN WITH GOOD FORM. Workout tip :

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B1 DUMBBELL LUNGES

Step 1 Hold the dumbbells by your side.

Step 2 Step forward with your left leg and squat down through your hips. Continue lowering your body until your right knee is just above the ground.

Step 3

Push through your left heel and drive through your glutes to bring yourself back to the starting position.

COMPLETE ALL OF THE PRESCRIBED REPS ON ONE LEG BEFORE MOVING TO YOUR OTHER LEG. THIS ENSURES CONSTANT TENSION ON THE MUSCLE GROUPS. Workout tip :

B2 EXPLOSIVE LUNGES

Step 1

Start in an upright position. Maintain a neutral spine and hold your hands in front of your chest.

Step 2 Step forward with your right leg and squat down through your hips.

Step 3

Bracing through your core, push through your heels and drive your body upwards into the air.

Step 4 As you land, dip straight back into the lunge position, before propelling yourself back up again.

C1 DUMBBELL SQUAT JUMPS

Step 1 Maintain an upright torso and hold one dumbbell directly in front of your chest.

Step 2

Bracing through your core, lower yourself into a squat position until your thighs are parallel with the ground. From this position, drive through your glutes to jump upwards, with power. Keep your chin up and chest out as you jump.

Step 3

When you land back on the ground, dip straight back into a squat position, before propelling yourself up again.

C2 WEIGHTED SQUAT HOLD

Step 1

Stand with your back straight and hold one dumbbell directly in front of your chest.

Step 2 Lower yourself into a squat position until your thighs are parallel with the ground.

Step 3 Pause and hold this position for the time prescribed. S

YOU WILL LIKELY BE FATIGUED, SO STAY MINDFUL OF YOUR FORM AND MIND-MUSCLE CONNECTION ON THESE LAST TWO EXERCISES. Workout tip :