Mark Ottobre coaches Kristen Oddy through a back and shoulder routine for bikini competition prep, including military press, chin-ups, Arnold press, and T-bar rows. When she struggles with knee bend on side raises, he switches her to the mermaid lat raise for better stability. He emphasizes training to failure and controlled tempo over rep counting.
I've trained hundreds of first-place winners in fitness competitions, Olympic athletes, Commonwealth Games gold medalists, and even world leaders. On top of that, my studio Enterprise Fitness has literally trained tens of thousands of people to head-turning results. My name is Mark Ottobre, and I am the owner and founder of Enterprise Fitness. I'm going to be training Kristen, whose goal is to compete in a bikini competition. We are going to be training shoulders and back. Stay tuned to the end for all the tips. So we're going to be doing military press followed by chin-ups, arnie press, T-bar rows, omni raises. Then for the Bs, the Bs are going to get a hybrid hook cable raises, which you're going to see— dumbbell raises rather. And then we've got seated row to finish. I might change a few things on the fly. But we're gonna go have some fun. Heels, heels, don't bend your knees. Put your heels into the floor. 2, good, that's better. Heels into the floor. 3, 5, good. You're almost— one more, one more. Abs on, abs on. Yep, yep, yep, yep. 6, lock it out. Slowly down. Be aggressive with these ones. Pull down. Good. 1. Crush my fist. Crush my fist. 2. Wrap it around, wrap it around. 3. 8. Body knows what to do. Keep it moving. Pull, pull, pull. Stick yourself up to it. Stick yourself up to it. Like a. Chin up. And pull. And pull. Swing forward, swing forward, swing forward. And pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull, pull. Good. That's what we want. Punch them. 1. Punch to the roof. Straight up. Punch to the roof. 2. 6 more behind me. To me, to me, to me, to me, to me. One more, one more, one more. To me. Bring the dumbbells to me. Behind you. There you go. Well done, well done. All right, retract. Remember, 2 parts. I don't care how many you get, we just want 2 parts. We want to make sure we use those lats. Pull yourself into it more. Don't roll it up. Pull yourself— there you go, exactly like that. Pull yourself into it. You're getting a little trappy now. Do it in two parts. Again, the reps aren't important. Failure is where we want to be. Pull. So down into here, down into your armpits. There. Now retract. Good. You got one more like that. Release. And then pull it down. Hold. Good. You're really fighting the distinct that. Good, good, good. Yes. This is exactly where we want to be. Exactly. Good. Let's see. 7. Reach out to me. Reach out to me. Reach, reach, reach, reach. Reach, reach, reach, reach, reach. Beautiful. Rocking. Come on, keep rocking. Keep rocking. Hips up, hips up. Good, give me 2 more and then we're gonna go to failure. Good, and one more. Good, and drop the dumbbells and arms out like this. Hold this position and let's pull you here, back. Hold that, hold that, hold that. Now push against me, but you're not allowed to break position, right? We're just going to use here. Bring it Hold that, hold that, right? I just want this to work, right? Hold, hold. I'll adjust the force. Hold, hold. Don't break, don't break. Just keep it into the lat. Keep it, keep it into the delt rather. Keep it into the delt, keep it into the delt. Lean forward for me a little bit. There you go. Stay into the delt, stay into the delt. And come back up, come back up, come back up, come back up, come back up, come back up. Stay into the delt, stay into the delt. There you go. Keep the abs on, stay into the delt. Okay, we're going to go all the way down. Stay into the delt, Stay into the delt, Stay into the delt. Pull, pull, pull. Good, good. Push, Push, push, push, push, push, push, push. And relax. Well done. All right, here we go. Here we go. 1, 2, 3. 7. That's better. 8, 9. Don't use your legs. Up, up. Give me two more. Give me. Pull. 1. Don't use anything else. Up. There you go. Well done. Good. You can push into my hand hard. Go. There you go. Pushing out, pushing out. Good. More squeeze. Wrap. Good. Keep hips back, hips back, hips back. Good. Push your heels against the floor. Push them, push them, push them hard. Push them hard, push them hard. Come on, be aggressive. Hips, hips. Go. Keep your hips back, hips back, hips back. Squeeze. Good, I'm gonna force you out a couple more. To me, to me, to me, to me, to me, to me, to me. Squeeze, good. Pull, pull, pull, pull. There. Feedback, thoughts, questions?
Yeah, my like side raises, all the time I'm like constantly just like little like bends in my knees and toe tapping.
So for bonus points, told you to stay to the end, what you can do to alleviate that We do a mermaid lat raise, right? So you're going to do a lat raise in this position. So then see how this eliminates any bouncing whatsoever? You can't bounce in this position. The other thing for you is I'm just going to push you forward, right? So you need to be in this position. You feel that harder again?
Yeah.
So if you're in this position compared to this position, right, this is a little bit easier. If we're here, it's all doubt, right? You feel that big difference?
Huge. Yeah, I felt really like on the cables, like really pushing through my heels, like helped in keeping my lower body really strong. So it eliminated that bounce. Like, as soon as I— as soon as you said like heels in the floor, I was really like, I felt really stable in my lower body. Yeah, grounded, that's the word.
Perfect.
Yeah, cool, cool.
All right, so where can the folks follow you and your comp prep journey?
My Instagram is @kristenoddy_ and my name is Mark Ottobri.
I'm the owner and founder of Enterprise Fitness. Make sure you subscribe for more great videos and workouts.
