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ADARA KROWETZ

@a.krowetz

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Bikini Athlete 👙
Wpg 📍
@overcomeandbecome
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Xtreme naturals 2nd season, 3rd show, 1st national stage. So much to unpack from this season. New lessons learned, old lessons resurfaced. This has by far been the most challenging time living within my own mind. From trying to pull out at 10 weeks out, questioning every day if I was going to make it to the stage, to placing 5th and destroying my physique from only 5 months earlier. If you ask me if I’m ‘happy’ with the outcome, I’ll tell you no. I’m not happy, I’m grateful. I’m greatful that I had the right people in my corner when I wanted to give up. I’m grateful for the lessons learned. I’m grateful that I proved myself wrong. I’m grateful I was able to find myself again and push to create the physique I brought, but I’m not happy with the ‘package’. What I’m not happy with is the mindset I carried this season, with the negative self talk and self doubt. I’m not happy with some of the decisions I made. I sure as hell am grateful for it though. Growth does not happen in a comfortable space. All of this was necessary for me to take that step to the next level. 2027 better brace its self. We aren’t just brining a better physique, but a better all around package. by @a.krowetz
As they begin to call the number, she closes her eyes and takes a deep breath. Trust the process but most of all, trust yourself. #darkhorse See you in 18 weeks @xtremenaturalproshow @zoomimagepros @visionstovisualswpg @vdcnatural by @a.krowetz
If you're going to procrastinate on something, let it be on quitting. And, if you're going to quit... Quit being a b*tch, and dare to dream. #OVERCOMEandBECOME by @a.krowetz
Left: 114 lbs. September 2025. @goldenprairiecup Center: 112 lbs. May 2026. @vdcnatural Right: 109.6 lbs. October 2026. @xtremenaturalproshow I've had the pleasure of working with @a.krowetz from her very first show and for two seasons now. From the start, Adara understood the importance of allowing yourself sufficient time to build a competitive physique, which requires patience and trust. This is partly why she's progressed at such rate from one show to the other. Each prep poses its own set of challenges and teaches you something about yourself. When you reach a breaking or turning point, there will be resistance from the version of yourself you're about to leave behind. Remember this. #OVERCOMEandBECOME Coaching inquires: DM or e-mail humberto@atlasbodybuilding.com , or hit the Whatsapp button in my profile. by @a.krowetz
Another Moment for this GLAM✨ Bikini: @khcustoms Show: Extreme Promotions #stageglam #stagemakeup #cpa #bikinicompetitors by @a.krowetz
ADARA my Aqua Dream Barbie 🧜‍♀️🌊😍 Show: Extreme Promotions Coach: @the.mexecutioner @katwalk_academy #stageglam #stagemakeup #cpa #bikini by @a.krowetz
Don't just strengthen the rotator cuff. Strengthen it where you need it. 💪 This is a rotator cuff external rotation exercise I used with a bodybuilder. The goal was to specifically train her external rotators in a position where she currently has a restriction. Here's the setup: • Kneel in front of a table • Bring the shoulder to roughly 90° of flexion • Rest the arm on the table while holding a dumbbell • Start with the shoulder internally rotated • Keep the elbow supported on the table • Rotate the shoulder outward, lifting the dumbbell until you reach roughly 90° of external rotation • Lower back down under control The table gives the arm some support while allowing us to focus on the movement coming from the shoulder. Why train it here? It's easy to do rotator cuff exercises in positions that feel comfortable. But if the restriction or weakness shows up at a specific joint angle, that's where I want to start building capacity. We're essentially asking: "Can we produce force and control in the position that's currently difficult?" This targets the shoulder's external rotators, including the infraspinatus and teres minor, while working through a controlled range. The important part: We're not just chasing more range. We're trying to develop strength and control within that range. More mobility isn't necessarily useful if you don't have the ability to control it. For someone who lifts heavily, the shoulder has to be able to repeatedly produce and control force across a wide variety of positions. That's especially important when you're training movements involving: 🏋️ Pressing 🏋️ Pulling 🏋️ Overhead work 🏋️ Chest and shoulder training 🏋️ Loaded shoulder positions We also used RockTape around the shoulder as an additional source of sensory input to help cue awareness of the shoulder position during the exercise. Don't just ask "How strong is your rotator cuff?" Ask: "How strong is it in the position where I actually need it?" That's a much more useful question. We worked on this at Drive Wellness Center LTD.. Save this one for your next shoulder session. by @a.krowetz
The BIG 29 🎉 August 5th has become my favourite day of the year because it gave me you. My best friend and my teammate for life. Thank you for always pushing me to chase my dreams, talking me off the ledge when I’m crashing out and baby sitting me when you know you can’t talk me out of doing something. I couldn’t ask for a stronger safety net or a safer place to call home. I hope you’ve still got some buck in your step in your old age, because we’re just getting started! ❤️‍🔥🥊 by @a.krowetz
Sometimes the best feedback isn't verbal, it's built right into the exercise. Working with a Winnipeg bodybuilder on a TheraBand scapular stability drill to improve shoulder blade control and reinforce proper overhead mechanics. The band gives immediate feedback: if the shoulder blades lose position, the band rolls up toward the neck. Setup • Place the middle of a TheraBand across the base of your shoulder blades • Hold one end of the band in each hand with your thumbs pointing up • Position your arms about 30° in front of your body (the scapular plane) From there: • Roll your shoulder blades gently down and back • Raise your arms like a front raise • Slowly lower them back to the starting position while maintaining scapular control The goal isn't just to lift the arms it's to keep the shoulder blades stable throughout the movement. Key cues • Thumbs stay up • Keep the shoulders away from your ears • Maintain gentle shoulder blade tension throughout • Move slowly and under control This trains • scapular stability • lower trapezius • middle trapezius • rotator cuff coordination • overhead shoulder control Why it matters Your shoulder blade is the foundation for healthy shoulder movement. If it isn't controlled well, the muscles around the shoulder have to work harder to compensate, which can reduce efficiency during pressing, pulling, and overhead lifts. This drill provides instant external feedback, encouraging consistent scapular positioning while the arms move through elevation. Direct carryover to bodybuilding: 🏋️ Better overhead pressing mechanics 🏋️ Improved shoulder stability during chest and shoulder training 🏋️ Stronger connection between the scapular stabilizers and rotator cuff 🏋️ More efficient movement during pressing and pulling exercises I like using this drill as part of an upper-body warm-up because it reinforces good movement quality before heavier lifts. Good shoulder function isn't about pinning the shoulder blades down rigidly, it's about giving them the stability and control they need to move well throughout the exercise. We worked on this in the clinic at Drive We by @a.krowetz
“I see you stretching for so long” Why do I treat my warm up/prep and prime like its own training session? So I can keep hitting PRs and surpassing yesterday’s version of me. It’s called body BUILDING. You wouldn’t expect the person building your house to work with broken/run down equipment. Your body is no different. 5 weeks post show 15 weeks 4 days out We keep pushing by @a.krowetz
Sometimes the best way to build strength... is without moving at all. Working with a Winnipeg bodybuilder on an end-range lat isometric to improve lat recruitment, shoulder stability, and force production using an overcoming isometric. Setup • Set up like a single-arm straight-arm lat pulldown • Start with the working arm fully overhead in end-range shoulder flexion • Set the cable to a load you can't move (in this case, the full weight stack) From there: • Set the shoulder blade down and back • Keep the elbow completely straight • Pull down as hard as possible into the immovable resistance for the prescribed hold Nothing moves, but everything works. Key cues • Elbow stays locked out • Shoulder blade sets first • Maximal effort into the handle • Brace the core and avoid shrugging This trains • latissimus dorsi recruitment • lower trapezius and scapular stability • shoulder control at end range • maximal neural drive Why it matters An overcoming isometric is when you push or pull against an object that doesn't move. Because there's no movement to coordinate, your nervous system can devote a tremendous amount of effort to producing force. This can increase motor unit recruitment and help you become more aware of muscles that may be underperforming. For this athlete, the goal was to improve her ability to recruit the lats in an overhead position while reinforcing a stable shoulder blade. From a movement perspective, stronger neural output can make it easier to "find" a muscle during future lifts, although individual responses vary. Direct carryover to bodybuilding: 🏋️ Better lat activation during pulldowns and rows 🏋️ Improved shoulder stability in overhead positions 🏋️ Stronger mind-muscle connection 🏋️ More efficient force production I like using overcoming isometrics early in a session as part of a warm-up or activation strategy before moving into dynamic strength work. Many coaches use overcoming isometrics to improve force production, increase motor unit recruitment, and reinforce strong positions before heavy lifting. We worked on this in the clinic at Drive Wellness Center LTD.. Save thi by @a.krowetz
Oh hello 🎃 🍑 A year ago I wouldn’t have believed my body or mind was capable of getting here. Now we’re 17 weeks out and I’ve never felt stronger and more confident in what I’m capable of. Imposter syndrome has been blocked from the chat 🚫 by @a.krowetz

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