Division coaching
Wellness
posing coaching
Wellness rewards lower-body development presented with control. We coach the quarter turns and poses that show your glutes, hamstrings, and quads at their best.
Division coaching
Mandatory poses and quarter turns
- 1Front: one hand on the hip, one arm down, one leg slightly extended.
- 2Quarter turn right: right hand on the hip, left arm down, right leg bent at the knee.
- 3Rear: lower back arched with the glutes pushed back to show hamstring and glute development.
- 4Quarter turn left: left hand on the hip, right arm relaxed, left leg bent.
- 5A model walk, as in bikini, to open and close your presentation.
Poses and judging points are based on the official IFBB Pro League and NPC division rules.
Division coaching
What the judges reward
- A pronounced lower body: full glutes, hamstrings, and quads, balanced against a smaller, tighter upper body.
- Quarter turns that present the lower body from every angle without collapsing the upper-body line.
- A relaxed, athletic upper body that frames the physique rather than competing with it.
- Composure and flow between poses, so the development reads as powerful and controlled.
Division coaching
Common mistakes that cost points
- Posing wellness like bikini, so the lower-body development that scores is never fully shown.
- Dropping the chest and shoulders while chasing the glute pose, which unbalances the whole physique.
- Turning too fast on the side and rear poses, hiding the exact muscles the judges are looking for.
- Forgetting the upper body entirely, so the presentation looks bottom-heavy instead of complete.
How ProFlow coaches it
Coached to the standard the panel is scoring
Wellness is the division our founder Mia has coached at the very top, including three-time Ms. Wellness Olympia Francielle Mattos and five-time Olympian Giselle Machado. We teach you to present your lower body with intent while keeping the upper body poised, so every quarter turn earns points. Expect precise cueing on hip angle, glute engagement, and the timing of each turn.
Coaching every division
Get your presentation stage-ready
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