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Chapter One

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Chapter One

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Study takeaways

🔥WHOS EXCITED FOR RE-OPENING?!?! We can not wait to see everyone again! It’s gonna be amazing to get back to normality around our training 🙏 can’t wait to see everyone smashing it 💪 roll on 12th April 🤞

If you think 3,100 calories is a lot of food...

🍑 Super under rated Glute building exercise! The step up 💪 Knee dominant movements like step ups, squats and lunges often get over looked for butt gains, but they’re fab & often have super high motor recruitment from the gluteal group 💪

💡Here’s a few variations on foot stance for squats & there’s no right or wrong. There’s a lot of stigma around “feet must be shoulder width” “toes must be straight forward” & “knees mustn’t travel in front of toes” - but that’s all a heap of BS to be totally honest. Each stance shown here will suit different people - and since we all have differences in our hip socket (acetabulum) depth, femur length, femur head, ankle mobility etc, it makes sense to adjust your stance to where you generally feel strong and comfortable. Find a solid stance & experiment with going wider, narrower, toes out a little, toes forward and see where you’re comfortable - when you find a comfy strong stance, stick with it and progress from there.

There are no “bad” foods.

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