Copenhagen’s would be a solid alternative.
You can also bias squat patterns to bring in more adductor

one of the best… narrowly pipped by the “argggghhhhh” during the set of dumbbell presses back in strength asylum!

Max. also at the same time consider ‘overall’ tension of the session. Will you get more direct tension through the quad by performing the leg extension when fresh and able to use increased loading and more force production… potentially yes.

Also… 15K steps… unless for your job… why?? That’s high

Gloff is incredibly educated and thorough with his work as you know, so this is awesome to hear that you’re teaming up!

current pictures would be a useful help mate

Back shots are always super impressive, but really starting to see the improvements you’ve made in front now too mate!!

Only adjustment you may want to consider Cait, is that within your class, delt development is of very high priority (over chest), potentially swapping the order of the incline and shoulder press to prioritise more shoulder.

Allocating a session to each mechanism is similar to the Y3T programmes, but not optimal IMO. You can easily fit all three within the same session. As you mentioned, the primary driver is tension, so that should always make up a good bulk of your session, so working that 6-12 (ish) rep range. Then working in sets where you maybe hit lower…

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Even with limited kit like that, you could certain have 2 variations. There’s plenty of benefits in terms of allowing for adaptation before training certain movement patterns again and reducing chances of overuse injuries.
Example: Push 1 main compounds could be a low incline DB and high angle smith/barbell, then next could simply be high…

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used to do this for my final meal years ago, blend it with ice cubes for even more volume. Then you can spoon into a bowl, freezer for an hour and comes out like ice cream! If calories allow, can add a base of crumbled rice cakes and makes a sort of rocky road! Nut butter, dark chocolate and fruit make a great addition too!
Guess who’s dieting…?

it’ll be the method of cooking. Also is much better cooled in the fridge for a solid few hours

yessss Cait! Current shots look awesome and will be cool to see how it changes during this prep!

I’d also look at maybe being warm before your allocated time slot, don’t know what your schedule is before the session. But a lot of warm-up/activation stuff could be done prior.

If these pictures are current, PLEASE throw away any talks of a minicut. You’re condition is great and you just need to focus on continually progressing in the gym and allowing that to dictate things. IMO the term ‘minicut’ shouldn’t be touched until your 20s. Just wasting your best years of progression.

pull 2 setup is fine mate, with 1 I’d say it’s too much… you’d be a wreck after including so many tough exercises such as bor and tbar. Potentially like you mentioned, switch a tbar for either an upper back or lat biased pulldown.

Agree with above, it is a struggle but there are a number of exercise that you can add (not as targeted but)…
Cobenhagen’s: side plank position with top leg placed on bench, done either as an isometric or reps. You can hit the different adductors by using either knee or ankle as the contact point with bench.
Sumo stance leg press and…

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