TFM WEEKLY NUT
This week's highlights and best content in a nutshell

"Gareth, what do your own workouts look like?"

A question I get asked on almost a daily basis. I share new exercises all the time, and someone who takes a quick skim over my social media accounts might be too busy noticing the trees, only to overlook the forest.

The truth is that a my own workouts, and those that I program for my online and in-person clients are largely made up of a few key exercises. They're programmed well, trained consistently, and progressed properly after at least 4-6 workouts using them.

The 'funky' exercises are usually sprinkled in to target weak areas, isolate some beach muscles, or help up the intensity of the session without negatively affecting the 'big' moves.

Today, I thought I'd share my current lower body workout with you. Feel free to gain some inspiration from it, or use it as a template to try and create your own.

If you have any questions feel free to reply to this email.

Yours in barbells and brownies!
Gareth

GARETH'S CURRENT LEG DAY WORKOUT

Weeks 1-3: Accumulation Phase
(click the exercise for a video link)

1) Hump a foam roller a little, mobility, glutes and core activation work - 10 minutes MAX.

A) Barbell Reverse Lunge - 4 x 8 L/R - 2010 tempo - 90's rest between sets
B) Landmine RDL - 4 X 10 - 2010 tempo - 60's rest between sets
C1) Assisted Rear Foot Elevated Split Squat - 3 x 10 L/R - 3010 tempo - 30's rest superset with C2
C2) Single-leg Stability Ball Hamstring Curl - 3 x 12 L/R - 3010 tempo - 60's then back to C1
D1) Duck Lunges - 3 x 20 metres - 30's rest superset with D2
D2) Sicilian Crunch - 3 x 12-15 reps - 4010 tempo - 60's rest then back to D1
E) Sometimes some calf's isolation work or an extra core/abs exercise. This always changes - 4 sets MAX.

That's a total of 24 sets max, and me done ad dusted in under 50 minutes. Any longer and I'm chatting (or filming for you ;-).

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