Truscott awaits a ultimate clearance from her surgeon earlier than launching her 2024 Olympia marketing campaign.
Final up to date on Could seventeenth, 2024
Bodybuilder Missy Truscott‘s bid for a 3rd Health Olympia title was tragically minimize quick in 2023 when she sustained a devastating knee harm — a torn ACL and two torn menisci — throughout her Health routine.
On Could 13, 2024, Truscott printed a video on her YouTube channel sharing her push-day exercise and expertise with bodily remedy 21 weeks after surgical procedure.
Missy Truscott’s Push-Day Exercise
Here’s a abstract of Truscott’s chest, shoulder, and triceps exercise:
Test it out beneath:
[Related: A Guide to the Best Pre-Workouts in 2024, Tested and RD Approved]
Machine Incline Chest Press & Incline Smith Machine Bench Press
Truscott opened with incline chest presses and lowers the machine’s seat so the handles are at shoulder degree to boost anterior delt activation.
Within the Health division, we’re not overly targeted on constructing pecs; we are attempting to realize 3D shoulders.
Truscott transitioned to the incline Smith machine bench press, setting the again of the bench at 70 levels to additional load the higher chest and shoulders. Truscott employs sluggish eccentrics to extend the time beneath stress and promote hypertrophy.
Dumbbell Lateral Elevate & Dumbbell Entrance Raises
Truscott used lifting straps on aspect lateral raises to get rid of grip limitations and isolate the medial deltoids. She used the remainder time between units to follow posing. The isometric contractions deepen the mind-muscle connection and maximize goal muscle activation.
Subsequent, the Canadian bodybuilder moved to alternating dumbbell entrance raises to bias the anterior deltoids. She introduced the dumbbells towards her midline on concentrics to optimize peak muscle contraction.
Cable Rear Delt Flyes
Truscott carried out the rear delt flyes on a practical coach with the pulleys pinned on the highest setting. She stored her chest proud, elbows barely flexed, and leaned again barely to make sure the posterior deltoids moved the weights.
Overhead EZ Bar Tricep Extensions & Handstand Push-Ups
The 35-year-old athlete grabbed the EZ bar with a slim grip and lowered it to the nape of her neck whereas sustaining parallel higher arms to bias the lengthy and medial triceps heads. Truscott concluded the coaching session with wall-facing handstand push-ups to focus on the shoulders and triceps.
Missy’s Bodily Remedy Journey
After the exercise, Truscott attended bodily remedy (PT), devoted to rebuilding decrease physique power, flexibility, vary of movement, confidence, leaping means, steadiness, and coordination. She underscores that regaining belief in her injured leg is essential to restoration.
“Bodily remedy is a completely completely different kind of surroundings and coaching than bodybuilding,” says Truscott, who’s made vital progress in her can now stroll, run, and bounce with out ache.
After reviewing her progress, Truscott is optimistic that her surgeon will clear her to start preparations for the 2024 Olympia. As a former Olympia champion, Truscott is certified for all times to compete within the Health Olympia division.
Featured picture: @ifbbmissytruscott on Instagram