[Phoebe]

Hey guys,

Hope everyone has had a great weekend!

Nice Sunday for me! Usual dog walkies, deep house clean, one to one posing clients, private pole class which I loved! Starting to remember moves now from session to session which is nice!

This evening we had some friends around and Nathan cooked for us

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[Phoebe]

Hey buddy, I agree with Oscar here so a slight change to exercise order, some individuals also find they prefer to start their lower session with a hamstring isolation exercise before going into compound work. Again this is preference so I’d try both and see which works the best for you.

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[Phoebe]

Have you been to see a specialist or sports therapist yet? That should be your first point of call, rest up then put together a training session where you can adapt and work around the injury without causing any aggregation until it is healed and recovered.

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[Phoebe]

Hey guys,

Hope everyone is having a great weekend

Today lots of one to one posing clients, all first timers who will be competing at some point this year, which is so exciting!

Rest day for me today and tomorrow then back to my usual training week from Monday

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey, I agree with the guys above here, I tend so start with reducing calories from fats but always make sure they don’t go too low, unless really really need to. Increase your movement through steps or cardio, if you aren’t currently doing any cardio at all, you could add in 20mins on rest days & increase steps by 2k a day example.

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys,

Client work this morning and dog walkies, then is was hams & glutes for me today!

Took a little longer for my left glute to fire up, so just spent some more time doing activation and mobility before my session, then was fine!

This evening I have had a new starter call then been to see friends and out for a birthday meal.

It was a lovely Italian restaurant, I had a fish platter with vegetables and sauted potatoes, it was delicious!

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[Phoebe]

Hey guys,

This morning I had my bloods done then it was upper today

Todays session

SA cuff laterals

Shoulder press

SA pull down

SA row

Rear delt pull down

OH tricep extension

Preacher curl

This afternoon a new starter call and lots of house work

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[Phoebe]

I would split and take 3am, 3pm

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

I would pick one type and try this first, see how you get on with it. If it affects your digestions, rule this type out. Work through process of elimination

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[Phoebe]

You could also add in Nordic curls. However personally I would run lying hamstring curl in both sessions working at different rep ranges, you can always use set intensifiers if needed and recovery allows too

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys,

Rest day for me today, usual dog walk and cardio before some one to one posing clients

This afternoon I have been to see my mum, she is recovering so well from her op, will be 2 weeks tomorrow

This evening I have been to Pole class, wow it was a tough class

This evening a call with a new started before getting sorted for busy day tomorrow

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys,

Usual client work and dog walk this morning before meeting my friend Emma for coffee and lower where I did her session today

Todays session went

Hyper

SL press

Seated ham curl

Pendulum

Adductors

Rear delt fly

Cable curl

This evening some one to one and Skype posing clients before boxing some client programming off and chilling with the dogs

Instagram: phoebegoodwin1

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[Phoebe]

I agree with the guys above here, focus on good form and ROM and add in a variety of rep ranges across the two sessions

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https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey guys,

Busy day today, client check ins, new starter set ups and client call

Dog walks and some house work this evening.

My training days changed slightly this week which has worked out quite nicely to take take as an extra rest day then back to it tomorrow

Instagram: phoebegoodwin1

https://tb-jp.com/collections/nutrition - The highest quality supps on the market

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[Phoebe]

Hey, I would take full rest, if you have access to a bath, try and soak in hot bath

Increasing calories will depend on where you are at in your diet and how low they me be. You could opt for resting but eating training day food and that is also if appetite allows for it

Increase your vit c and water too

Hope you feel better soon

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