Reigning Bikini Olympia champion Jennifer Dorie will attempt to defend her title at the 2022 Olympia in Las Vegas, NV, on Dec. 16-18, 2022. At the time of this article’s publication, she is scheduled to compete against 52 other qualified athletes who will attempt to claim her crown.
With six weeks left in her Olympia prep, Dorie took to her YouTube channel to publish a video that pulled the curtain back on her posing practice and how she uses infrared saunas to help aid her recovery. Additionally, she shows her more than 13,000 subscribers her quad and glute workout at Iris Kyle’s Powerhouse Gym. Check it all out below:
[Related: Men’s Open Olympia Competitor James Hollingshead Cosplays as Kratos from “God of War” Video Game at Comic Con]
Jennifer Dorie’s Quad and Glute Workout
Dorie drank her pre-workout, practiced posing in the posing room equipped with angled mirrors to see her angles, and then warmed up. Dorie limits her rest between sets to keep her heart rate elevated. Typically, her workouts consist of four to five movements for four sets each. Below are the exercises that she performed in order:
- Leg Extensions
- Reverse Hack Squats
- Superset: Machine Squats and Single-Leg Split Squats
- Walking Lunges
- Bodyweight Jump Squats
- Jumping Bodyweight Split Squats
Once the workout was complete, Dorie exited the gym and headed straight to the sauna, where she ate her post-workout meal.
While more high-quality data is needed, the science thus far suggests “regular dry sauna bathing has potential health benefits.” SpringerPlus found that “deep penetration of infrared heat (approximately three to four centimeters into fat tissue and neuromuscular system) with mild temperature (35-50°C), and light humidity (25-35 percent) during far-infrared sauna (FIRS) bathing appears favorable for the neuromuscular system to recover from maximal endurance performance.” (1)(2)
Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413
Mero, A., Tornberg, J., Mäntykoski, M., & Puurtinen, R. (2015). Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus, 4, 321. https://doi.org/10.1186/s40064-015-1093-5
Featured image: @jenniferdorie_ifbbpro on Instagram