9/3 Quads, Glutes, Delts [Deload Week]

Happy Wednesday Week 6 of 6 (DELOAD WEEK) Welcome to deload week! Please use this week to fully recover before we jump into a new split! If you are new to a deload week, here are some tips you can use as you approach each training day: - Cut working weight/load to 50-60% of your usual weight. Focus on the quality of movement, mobility within each movement, and breathing over load. - Cut an additional set each movement. The training days are programmed to be shorter during these deload weeks but you are welcome to shorten them more if it feels better. - Take time completely away from the gym. Get in walks outside, do some recreational activities, include some stretching/mobility/yoga work, etc. In general I would love for you to really use this week to tune into your body and allow it to recover fully. A good deload week will change your life. If you typically don’t take a week to focus on rest, this is the perfect time to do it. It will ensure you get the most out of our next split as well! Pre Training Mobility and Warm Up: Please use the core compound set listed and/or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]. I also recommend adding 1-2 warm up sets to the primary compound movements to serve as a warm up to the training day. Tap the ‘start now’ button to find the training day overview.