[Anson Kwok]

I am sorry the content was getting auto-correct; what I mean is that hip thrusts are a must in a full-body session? and how do I incorporate it into the plans? Do I have to do a hip thrust, or do I do a hip adduction and hip abduction enough for glute growth?

I want to know what quad-compound to put after doing a RDL.

[Anson Kwok]

Fatigue-wise, I am thinking of putting in the heavy leg work on the last day, which is day 3, so I can have two days rest if needed, and I think it will be enough for quads for only doing one significant compound movement during the meso, no back movement is because there are already plenty of them in day 1 and 2, for hip hinging, I remember JP said curls would be enough for it cause hip hinge movement will be very demanding in the Full Bodywork, how would you guys structure or modify it.

[Anson Kwok]

I am not able to upload my photo, is there other way I can show it to you guys, I trained pretty shit the previous year, I am discovering what is suitable for me and keep changing stuff around, of course I still make some progress and my lifts goes up, but I think I can do much better in the coming years and stop jumping around.