Bodybuilder Kristina Nicole in Two-Piece Workout Gear is "Absolutely the Best"

Hamstring and Quads Training Days

Mendoza trains both her hamstrings and quads on the same day, adding in adductors. “I like to burn them out a little bit before I get into the compound movements like the leg press or squat machine,” Mendoza explained. After a brief introduction, Mendoza then demonstrates each of the movements that she likes to work with

Hydrating Throughout Workouts

Mendoza makes sure to take a “water break” several times during her workouts. The Mayo Clinic explains hydration is important for a variety of reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Mastery is Key

“Mastery is a mindset: It requires the capacity to see your abilities not as finite, but as infinitely improvable. Mastery is a pain: It demands effort, grit, and deliberate practice. Mastery is… never fully reaching mastery but always striving to get there,” Kristina captioned a post.

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Stretching

Before lifting, Kristina warms up on the bike and also stretches. “I like to start with lighter weight for the first couple of sets before I work up into my working sets,” said. She performs two to three lighter sets before doing one working set. She follows that up with a “back-off” set that is lighter weight and has more reps. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Training During the Off-Season

Kristina explains that most of her progress is made in her offseason. “There’s a lot of calories going in. Training gets more and more intense as the calories go up,” she said, adding that she used to train legs twice a week, but now only does legs once. “I’m trying to bring my upper body up, be a little more symmetrical with the legs, so I have better flow and balance onstage,” she told Muscle & Fitness.