How Shanique Grant Trains to Move to the Wellness Division

Grant Says the Wellness Division Requires More Mind-Muscle Connection

IFBB Pro Shanique Grant, a two-time Women’s Physique Olympia champion (2018-19), retired from competition in 2020. In 2025, she’s making a bold comeback in the Wellness division – a category that didn’t exist during her reign as Ms. Physique Olympia.

This isn’t Grant’s first competitive transition; she began in the Figure division before moving to Women’s Physique. Her new challenge requires a reshaping of her physique to meet the requirements of the Wellness division, which doesn’t need as much conditioning and definition but demands more size and development in the legs and glutes.

Grant’s Pre-Workouts & Intra-Workouts

Grant fuels workouts with Granite Vaso Blast Stim-Free, a pre-workout she counts among her favorites. "I do two scoops because it doesn’t give me those jittery feelings," she said. Taking pre-workout supplements shortly before exercising can effectively delay fatigue and enhance workout performance.

EAAs benefit any training. They help hydration and energy levels throughout the day. Grant’s go-to intra-workout mix includes a scoop of EAAs and two scoops of creatine monohydrate for optimal results. Even after consuming a carb-heavy meal, Grant often needs 50 grams of liquid carbs to sustain her energy during workouts.

Grant’s Leg Day

Grant’s leg day begins with stretches and mobility exercises to warm up. Research indicates that proper warm-ups before intense exercises can enhance overall performance.

Seated Leg Abductor & Hip Thrust

Grant always starts her workout on the seated leg abductor machine, which she calls "the glute builder." She appreciates the machine’s angle, which compels her to engage her glutes.

Kneeling Cable Donkey Kick & Standing Abductor

Grant trains standing abductors unilaterally, enhancing mind-muscle connection. Supporting herself on a cable machine, Grant places a weight plate against the side of her leg and completes several reps targeting her glutes and abductors.

Seated Leg Curl & Isolated Hamstring Curl

Grant prefers seated leg curls to target hamstrings. It enables a more effective contraction than a lying leg curl. When setting the machine, Grant ensures the pad is positioned high to maximize her range of motion.

How Wellness Training Differs from Women’s Physique

Grant’s upper body has decreased significantly. Her current focus on lower body workouts involves four lower-body sessions per week. The intensity of leg training in the Wellness division is significantly more challenging compared to what Grant experienced in Women’s Physique.

Conclusion

Grant’s passion for isolating specific muscle groups during workouts is apparent – each movement is intentional and precise. As she continues her journey in the Wellness division, Grant is committed to prioritizing mind-muscle connection and size development in her legs and glutes.

FAQs

• What is the Wellness division in bodybuilding?
  The Wellness division is a new category in bodybuilding that emphasizes size and development in the legs and glutes, rather than conditioning and definition.
• How does Grant prepare for her workouts?
  Grant fuels her workouts with pre-workout supplements and intra-workout mixes, and prioritizes mind-muscle connection and size development in her legs and glutes.
• What is Grant’s training philosophy?
  Grant believes in the importance of isolating specific muscle groups during workouts, using precise techniques, and prioritizing mind-muscle connection.

References

1. Panayi, S., & Galbraith, A. (2022). Acute Ingestion of a Commercially Available Pre-workout Supplement Improves Anaerobic Power Output and Reduces Muscular Fatigue. International journal of exercise science, 15(6), 455–472. https://doi.org/10.70252/NVMJ5392
2. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0