[Rhea Gayle]

You could do it on rest day, however do whatever works best for your weekly routine 😊

Instagram - @rheagpt

[Rhea Gayle]

Hey my knee pain went away, but ive been cutting since june, and my goal is to get to around 8 – 10 % bf and then start my offseason, but i increased my steps to 12k so i burn some extra and mby i dont have to reduce my caloriers, but do u think 10k steps is enough, and i havent had a deload in a while just becuse i feel great and dont feel the need for it, been in the gym for 3 years

Glad the knee pain went away quickly! If they flare up again keep steps at your 10k and can add in some direct cardio low impact – also getting some body work may help keep that knee pain at bay

Instagram - @rheagpt

[Rhea Gayle]

Check in day today – we upped food today as things are looking good 💪 best I’ve felt in an offseason and super excited to continue pushing and training hard 🙏🏾 1/2 day at work today and then trained legs 2

Instagram - @rheagpt

[Rhea Gayle]

Rest day today – sleep was alright last night but wiped form legs haha!! Long work day today 9-8pm and then early night for me for sure

Instagram - @rheagpt

[Rhea Gayle]

You could hit at the beginning of the sessions on leg days

Instagram - @rheagpt

[Rhea Gayle]

Completely agree here – adding into the PWO 👏🏽 keep us updated with how you get on

Instagram - @rheagpt

[Rhea Gayle]

Check in day – and leg day! Session wasn’t my best but it’s a session closer and session done! Felt zonked by the time it was my session not sure what was going on! Energy has been good but had a tank today! Finish work at 7pm so early night sleep for me tonight for sure

Instagram - @rheagpt

[Rhea Gayle]

Upper day today – slept well maybe a bit too well as I woke up with a really stiff neck!! So upper was a bit challenging still pushed but was sensible 🙏🏾

Instagram - @rheagpt

[Rhea Gayle]

Firstly and foremost listening to medical professional who diagnosed your concussion! Resting for sure and getting in the supps Kuba has suggested for sure

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[Rhea Gayle]

Sometimes it’s best to go off what you enjoy as that is where you are going to progress most – try one, if you don’t enjoy it then look to go the other

Instagram - @rheagpt

[Rhea Gayle]

Rest day today and check in day – feeling happy with the look and progress, full day at work today and early night for me tonight once I finish at 8pm

Instagram - @rheagpt

[Rhea Gayle]

Leg day today! Knees felt better today soreness was still lingering a bit today from Fridays session but with a longer warm up helps ease up before digging in! This afternoon meal prepping and getting ready for the week ahead

Instagram - @rheagpt

[Rhea Gayle]

I couldn’t agree more here! Most of us use this approach but you don’t have to, key though is really a back off set doesn’t mean less intensity or effort just a little less load 🙏🏾

Instagram - @rheagpt

[Rhea Gayle]

Hey Walter I agree here, all looks like a good set up – run with it see how you progress and recover! And let us know how you get on

Instagram - @rheagpt

[Rhea Gayle]

Rest day and also getting bodywork this evening ready for legs tomorrow! Busy morning at work and then client work this afternoon! Legs are a good sore from yesterday and ready for them to be fresh tomorrow

Instagram - @rheagpt