IFBB Pro Shawna Strong

My sleeves don’t stand a chance 😅

For bicep lovers out there, this one’s for you 😆😘

Dumbbell Rows — Build Your Back With INTENTION 💪

The DB row isn’t just about pulling weight.
It’s about precision, control, and connection.

🔹 Primary Muscles Targeted:
• Latissimus dorsi (width + thickness)
• Rhomboids
• Mid & lower traps
• Rear delts
• Secondary: biceps + core stabilizers

🔹 Form Cues That Matter:
✔ Neutral spine — no rounding, no twisting
✔ Hips square to the floor
✔ Brace your core before every rep
✔ Pull elbow toward your hip (not straight up)
✔ Avoid shrugging
✔ Control the eccentric (2–3 seconds down)

This isn’t a yank. Pull through muscle engagement & contraction & stretch at the bottom. Don’t cut the movement short.

The key is to feel the weight, not rely on momentum. If you don’t feel the movement you are going too heavy, too fast, or not focusing correctly.

👉Check your grip & your elbow angle. Grip harder with your last 2 fingers & pull your wrist toward your hip if your trap dominates.

Quality reps build detail & strength.

Train smarter. Execute better. Get stronger.

👉 Your glutes & hips aren’t tight. They’re overloaded.

Do you have any of these issues?
Tight hips, glute tension, back stiffness?
You don’t always need more training — sometimes you need more release.

In this reel I walk you through how I foam roll:
✔ Glutes
✔ Deep hip rotators
✔ Lateral hip (TFL)
✔ QL / upper glute attachment
✔ Supported low back

I’m using a high-density foam roller, so stay controlled and breathe through each area.

⸻

⏱ How Long to Spend Per Area:

• Glutes: 60–90 seconds per side
• Deep glute / piriformis: 60 seconds per side
• Lateral hip / TFL: 45–60 seconds per side
• QL / upper glute tie-in: 45–60 seconds per side
• Supported upper & low back: 30–45 seconds

If you find a tender spot, pause and take 3–5 slow breaths instead of aggressively rolling.

⸻

When you consistently open these areas up:
• Squats feel smoother
• Hip extension improves
• Low back tension decreases
• Recovery improves
• Daily movement feels freer

Tension left unchecked turns into compensation.
Compensation turns into pain.

Recovery work isn’t optional — it’s part of smart training.

Do this post-workout, on rest days, or before bed to down-regulate your nervous system.

Train smart. Stay strong.

My client asked me what my goals are for 2026, & all I can think of is being in the now.

Planning for the future doesn’t always come out the way we expected, so it is best to prioritize the actions one can control first.

With that said, here are the things I want to build momentum on first, so whatever plans I come up with that either come through or fall through, I can handle it:

😌First (the inner work):
-Take each moment and make the best of it
-Keep head & vibes up
-Find appreciation in the little things
-Fuel happy thoughts
-Love unconditionally

⭐️Second (the surface stuff)
-sharpen up my conditioning
-financial investments
-travel
-keep learning new stuff, even if it’s difficult & takes time.
-Organize pathways for business & personal life to thrive.

AI art, but it’s still my real body & face :).