[Meg]

Always as 2 like Jordan says it’s like just seeing your legs as a whole and not splitting quads and hammies with isolation work

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day for me today

Work
Admin
Excellence call Kuba based it on how to build a coaching brand, so good
More work
Steps
Meal prep

The usual of resting

Meg Sylvester IFBBPRO

[Meg]

What injury did you have?

Do you focus on your core strength? I have a couple of clients with spine issues due to past sports and focusing hard on their core work with exercises that fit them helps them stay pain free. So maybe focusing a little on that with some planks, leg raises and true bracing when lifting

You could start by trialling something with a little less risk like a low weight reverse hyper at the end of your lower sessions and aim to build that up to help strengthen the lower back over time

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope all is good.

A usual week day / training day

Work, meal prep, dog walk, train.

Glutes session today which was :
Hip thrust x 3
Split squat x 2
RDL banded x 2
Leg press x 2
Kick backs x 3

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

From what I know you go a pharmacy and buy over the counter

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs today with one of my clients for his birthday a great session . An early one due to to some life things to do this afternoon but a very very good one.

Session was:
Seated ham x 3
Leg press x 2
Leg extension x 3
Hip thrust x 2
Glute press x 2
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

Yes I’m with Jordan rather than adding an extra day which will probably take away from other body parts or recovery, just priorities the arms through a change in exercise order

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Upper day,

Will be a slight different one as I’m training with Kuba, as his training partner has gone on holiday, so he doesn’t have to load as his plates alone, whilst he doesn’t upper back work I’ll just to lat wok and when he moves to biceps I’ll do delts

Same focus slightly different set up

Big morning of work x

Meg Sylvester IFBBPRO

[Meg]

Rest it is the most sensible option, see a specialist if it’s real bad, you don’t have to not train just have to choose movements that don’t hurt to work around it until it’s healed to retuned back to usual

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Glutes for me today –

Session was strong and some nice progress too, really really happy.

Hip thrust x 3
Reverse hyper x 2
Reverse lunge x 2
Leg press (single) x 2
Kick backs x 3

Looks little on paper but it’s not when you don’t especially the 3 sets of thrusts

Meg Sylvester IFBBPRO

[Meg]

Do you do full body because it works better for your time commitments?

I find full body isn’t something we’d do for a long time. You don’t look like a beginner in your pic. If you want more specific chest work splitting it as an upper lower or PPL split might be better ?

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day for me, got a stinking cold, I blame all the people at the gym haha. All the vit c going in and vit d haha. And a sauna to sweat it out

A normal day of
Check ins
Work
Walking
Meal prepping

Should be feeling all good for glutes tomorrow

Meg Sylvester IFBBPRO

[Meg]

I’m with Clare, unless you have an issue with gluten you should be fine.
I find sourdough to have less “shit” in it so stick with that and the white option, see how you go

Meg Sylvester IFBBPRO