Arrive polished. Execute with precision. Shine like a pro.
Navigate peak week confidently and master every beat of show day.
Why This Week Matters
You’ve built the physique. Now deliver it. Peak Week and show flow are where champions separate themselves: timing, planning, poise, and zero surprises.
Final-week training/cardio structure, posing polish, recovery rhythm
Consistency, timing, and check-in-based tweaks (no freelancing)
Athlete check-in, tanning, glazing, pump-up timing, presentations, comparisons, finals
Walking patterns, line-up awareness, eye-line, exits
Suit, jewelry, hair/makeup, tan care, backstage etiquette
Moderate intensity, technique-first; no new movements
Taper volume; prioritize posing polish and recovery
Rest/light activation only; protect joints/skin/inflammation
Taper to protect fullness; keep steps for circulation
No “make-up” marathons—peak week is precision, not punishment
Keep meals consistent and easily digestible; avoid “new” foods
Hit macro targets; manage veggie volume to prevent bloat
Salt stays in (per plan); water is steady unless coach instructs otherwise
Sleep > everything; manage stress
No last-minute facials/peels/waxing; protect the tan canvas
Stop experimenting—stick with what your body loves and knows
Arrive early with ID, federation cards, suit check, jewelry, music (if applicable)
Follow tan schedule; loose clothing only; no deodorant/perfume pre-tan
Glaze light and even; the tanning sponsor or your coach should do this for you
Start ~10–15 minutes before stage time (division-dependent)
Bands > heavy weights; prioritize shoulders, glutes, upper back
Small sips of water per coach; avoid sugary “hacks” you didn’t test
Heels on, suit straps checked, hair positioned as needed
Breathe. Posture tall. Face on. Core in tight. Persona locked.
Hold poses cleanly; micro-adjust once if needed, then own it
Eye-line: center judge > panel > audience; smile with control
Repeat flow, smoother and slower; finish with a confident pose
Celebrate like a pro—gracious, present, photogenic
Suits (primary + backup), heels (broken-in), jewelry, robe
Resistance bands, small towel, flip-flops, loose cover-up
Snacks you’ve tested (rice cakes, nut butter, jam), water
Tan kit: sheets, baggy clothes, wipes,touch up kit
Makeup/hair tools, mirror, safety pins, glue, Bikini Bite, extra suit connectors
Charger, headphones, ID, show registration, cash/card
Suit fits snug; connectors are flat; no gaping at the suit bottom or under the top
Hair finish chosen to complement shape
Lashes secured; lipstick shade tested under bright light
Nails neutral/clean; jewelry balanced, not distracting
Entry → front pose → transition → back pose → exit (film it)
3 seconds each; zero foot shuffle; breathe before you move
Practice the mandatory pose you can hold calmly for a good 3-5 minutes
Become her!
“I didn’t come to hope for the spotlight. I came prepared to BE it.”
This mock peak week and “dress rehearsal” is a fun way to test out your final week setup, create your stage look, build confidence, and fine-tune any last details before the real thing. We can’t wait to see you rock the stage vibes!
Post your entry on your preferred social media platform using the hashtags #SYTYCP #PrepChallenge #BombshellInc, and tag us for a chance to be featured and WIN the WEEK 8 PRIZE!
Peak Week is the capstone of your prep journey. By avoiding drastic measures and focusing on refined, consistent strategies, you’ll present a physique that’s both strong and healthy. Meanwhile, understanding the flow of the show ensures you walk on stage prepared and confident.
You’ve come this far—take a deep breath, trust your hard work, and savor the experience. Go out there, own the stage, and remember to have fun!
Congratulations on making it to Week 8 of the So You Think You Can Prep? Challenge! Let’s finish this STRONG!
Now is your moment to submit your final entries for a chance to snag our 1st, 2nd, or 3rd place Grand prizes! Share your progress photos, measurements, and a recap of your journey to showcase how far you’ve come and that you are READY for Prep!
Need Help? Reach out to your Coaches or post here in the group!
You may also email our Team Director at jessicad@bombshellfitness.com with any questions.
We can’t wait to celebrate your hard work—let’s finish STRONG!
