IFBB Professional League Wellness Pro Tefani Sam Rahzi is coming off her second trip to the Wellness Olympia. Rahzi tied for 16th in the 2024 Wellness Olympia and is now locked into requalifying for the 2025 Olympia.
Wellness athletes must emphasize their glutes more than other female divisions, and Rahzi’s training intensity in the gym reflects just how much. She also spoke about the importance of mobility work. (1)
Tefani Sam Rahzi’s Glute Training
- Abductor Machine
- Hip Thrusts
- Bulgarian Split Squats (BSS)
- Cable Glute Kickback
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Rahzi shared her first tip during abductor training: use a seat belt to improve mind-muscle connection. “Keep your hips on the platform,” she suggested.
Rahzi used rest-pause to extend the set for few extra reps. Some bodybuilders use this tactic for hypertrophy, but it can help improve strength as well. (2)
Hip Thrusts
Rahzi set up for hip thrusts with a Smith machine, placing three 45-pound weight plates on each side of the bar. She performed her sets slowly and with calculated pauses at the bottom of each rep.
One set later, she added another plate to each side, implementing rest pauses again. Her last set included a drop set and partials. “I like to kill myself,” she said with a laugh.
Rahzi’s performed BSS with a platform — her toes on the planted foot positioned higher than her heel. “I’m hip-hinging first,” she explained. “If I had to choose one exercise, this is it.” She performed another drop set, racking the weight before continuing with only body weight. She performed four sets in total.
The two-time Olympia competitor performed glute kickbacks with an ankle strap. She kicked back at an angle instead of straight behind her as this is more aligned with the insertions of the glute, allowing her to “get more range at the top.”
What’s Next?
Rahzi must win a pro show to qualify for the 2025 Olympia. She did not disclose which contest she plans to enter, but can win any Wellness show before Sept. 14, 2025 to earn her spot on the Olympia stage.
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References
- Skopal, L. K., Drinkwater, E. J., & Behm, D. G. (2024). Application of mobility training methods in sporting populations: A systematic review of performance adaptations. Journal of sports sciences, 42(1), 46–60. https://doi.org/10.1080/02640414.2024.2321006
- Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Alysson Enes 1, Ragami C Alves 1, Brad J Schoenfeld 2, Gustavo Oneda 3, Samuel C Perin 1, Thiago B Trindade 4, Jonato Prestes 4, Tácito P Souza-Junior 1 https://pubmed.ncbi.nlm.nih.gov/34260860/
Featured Image: @teffanysam on Instagram
