Holly Baxter is a popular trainer and athlete in the fitness space. She is also ab IFBB Pro League Bikini competitor and plans to take the stage in 2025.
Baxter bases her training and prep on feedback from judges she spoke to at previous shows. She is focused on improving her upper glutes and shoulders.
Holly Baxter’s Shoulder and Glute Training
- Smith Machine Pulse Squats
- Unilateral Glute Kickback
- Glute Abduction Machine
- Seated Smith Machine Press
- Pull-Ups and Wide-Grip Lat Pulldown
- Step-Ups
- Floor Press
- Reverse Pec Deck
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For glutes, Baxter began with Smith machine pulse squats, which also apply stimulus to the quads. She prefers machines to barbell variations because the latter would compel the use of her core for stability and remove bias from the target muscle group. Science suggests, however, that either version would serve her hypertrophy needs, so choosing whichever is more comfortable is preferable. (1)
Baxter follows squats with unilateral glute kickbacks and glute abductions. For the latter, Baxter adjusted the machine by adding pads to the inside so her knees were closer together to provide an additional stretch.
After nine working sets for glutes, Baxter transitioned to train shoulders on the Smith Machine. Seated presses primarily target the front delts, but Baxter shared that the medial delts can also receive some stimulus. (2)
Baxter enjoys training back and performs as many reps as possible (AMRAP) pull-ups — she locked out 14 — followed by wide-grip lat pulldowns. She refocused on her glutes and quadriceps with dumbbell step-ups followed by floor chest presses.
The workout concluded on the reverse pec-deck for the rear delts. Baxter acknowledged that the workout was not in her desired sequence due to how busy her gym was.
Baxter did not mention specific competition plans but referenced the Olympia on her horizon. Thus, she must win a pro show to qualify for the 2025 Olympia. She has until Sept. 14, 2025, to do so.
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References
- Haugen, M. E., Vårvik, F. T., Larsen, S., Haugen, A. S., van den Tillaar, R., & Bjørnsen, T. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC sports science, medicine & rehabilitation, 15(1), 103. https://doi.org/10.1186/s13102-023-00713-4
- Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of human kinetics, 75, 5–14. https://doi.org/10.2478/hukin-2020-0033
Featured Image: @hollytbaxter on Instagram
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