Former two-time Figure Olympia winner Erin Stern continues to treat the bodybuilding community to in-depth workout demonstrations. In her latest offering to fans, Stern revealed a workout fit for achieving a ‘superhero’ body, while still accentuating the X-frame and hourglass of a physique.
“When you think about your ideal physique, what comes to mind? To me, I think of that classic three-to-one ratio of shoulders to waist and also waist to hips. What that gives us is an x-frame, it is almost like this superhero physique. Now, don’t worry if you weren’t born with an x-frame, we can build one. I was not born with one either.”
Having once ruled the roost as the queen of her division, Erin Stern has compiled a wealth of workout and exercise knowledge during her time in the sport. Even though she could have sailed off into retirement given her success in Figure, Stern’s competitive nature drives her today.
Stern still participates in Bikini competitions and has found success in the new division, laying claim to victories at Pro shows like the 2022 Republic of Texas Pro. Now in her spare time, Stern offers technique break-downs and training sessions, which she displays on her growing YouTube channel.
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Erin Stern Shows Off Superhero Body Workout
Before starting the workout, Stern explained that she has been working to tighten her waist and build her delts.
“Think about objectively looking at your physique and where you would like to build. I know for me my waist was not the smallest, especially from the front, so it was my goal to build out my delts in order to make my waist look smaller. This is why bodybuilding or one of the reasons why bodybuilding is so much fun.”
- Wide-grip pulldown
- Poliquin raises
- Rear delt press
- Half rep hip thrusts on Smith machine
- Hack squat on the toes
- Nordic curl
- Kneeling vacuum
Wide-Grip pulldown
“Our first exercise is a wide-grip pulldown using scapular retraction. If you don’t have access to this machine, with the independent cables, feel free to use just the regular lat pulldown machine with a straight bar and an overhand grip.”
“The idea for this exercise is to break it into two separate moves. This is going to help add width to the back and really help create that hourglass figure.”
Poliquin Raise
“Our next exercise is the Poliquin raise this is an excellent exercise for building those side and those lateral delts. I want you to think about using a weight that is just a bit heavier than you would normally use.”
“It is a few different moves built into one. Once you understand it it becomes a lot easier. You’re going to start dumbbells at your side, feet shoulder width apart and you’re going to think about performing a a hammer curl, you’ve got that neutral grip and then think about performing a short level lateral raise. Your elbows are going to be at a 90-degree angle.”
Rear delt press
“Next we’re moving on to the rear delt press. Now, as the name suggests, this exercise is excellent for building the rear delts. It’s actually the only pressing variation that is going to primarily target those rear delts.”
Half-rep hip thrusts on Smith Machine
“Moving on to the glutes, we have half-rep hip thrusts on the Smith machine. Now the Smith machine is excellent for these half-rep hip thrusts because the Smith machine does not necessarily allow you to get full range of motion.”
“I’ve got a balance bad that I like to use and make sure you set that bar up set that bench up to where your shoulder blades are resting on the bench and the bar should be just below your hip bones.”
Hack squats on the toes
“Hack squat on the toes is really effective for not only the quads but you’re going to feel it in your calves as well.”
“The focus here is of course on quads by pushing your weight through the toes you’re further accentuating that quad activation.”
Nordic Curls
“Our next exercise is the Nordic curl. Now if you don’t have this particular set up don’t worry you could always have a partner hold on to your ankles.”
Kneeling Vacuums
“Lastly, we’re moving on to a kneeling vacuum. Now when it comes to building an x-frame that of course means a small waist.
One of the best exercises for decreasing the waist or the best exercise for decreasing the waist is the vacuum,” Erin Stern shared.
This wasn’t Erin Stern’s first comprehensive training session geared toward building a more toned body. As of late, the bodybuilding veteran went over a fast-paced grueling arms superset workout, which she credited for steady gains and a stellar pump.
Considering the insight and training knowledge Erin Stern brings to the table, her workouts, discussions, and tips are of great service to not only the bodybuilding community but anyone looking to up their level of fitness.
Watch the full YouTube video below:
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