Quick appreciation post. Full message to follow tomorrow. Everyone smashed it today. Thank you so much for coming and I can’t wait to help you guys in to the next one 🙏🏼❤️💪🏼

Hope everyone is well Suns out today so that’s always a good start ☀️ Tip of the day folks Do the Hard Thing • The difficult tasks create the biggest growth • Avoiding them delays your progress • Face challenges directly • Growth lives outside comfort Lean into the challenge.

This routine is BIGG on results and smaller on time. Through my career I’ve trained many different ways but found using supersets the most time effective way to really crush a workout and feel very accomplished after so give this one a try and let me know your thoughts. GOAL Build lean muscle in the legs and glutes while keeping training time efficient and realistic for a busy schedule. WORKOUT STRUCTURE 3 supersets total 2 rounds per superset Complete all rounds of one superset before moving on REP SCHEME Set 1 10 to 12 reps each leg Set 2 Reduce the weight slightly 15 to 20 reps each leg REST TIMES 60 to 120 seconds between each round of the superset SUPERSET 1 Exercise 1 - Leg Extensions Exercise 2 - Dumbbell Squat Coaching focus Move straight from leg extensions into dumbbell squats Use slow controlled reps and focus on muscle connection Keep your chest tall and sit comfortably into the squat Complete 2 total rounds using the rep scheme above SUPERSET 2 Exercise 3 - Hamstring Curl Exercise 4 - Dumbbell RDL Coaching focus Transition directly from hamstring curls into RDLs Pause briefly at the top of each curl Hinge at the hips on RDLs and keep the dumbbells close to the legs Complete 2 total rounds using the rep scheme above SUPERSET 3 Exercise 5 - Leg Press Exercise 6 - Weighted Walking or Standing Lunges Coaching focus Move straight from the leg press into lunges Use a full comfortable range of motion Stay controlled and balanced rather than rushing reps Complete 2 total rounds using the rep scheme above JAMIE’S BIGG COACHING NOTES The best way I’ve found to stay on track with a busy schedule is by using supersets They are time efficient and highly effective This style of training gives you the most bang for your buck in the gym More work done Less time wasted Better muscle engagement Choose weights that challenge you while still allowing great technique Focus on how the muscles feel working Consistency always beats perfection

Morning Team, I’ve been thinking of ways of improving this community to ensure everyone feels supported where needed but I need your help. What are the main challenges you are facing day to day… Time management? Lack of knowledge? Both or something else? Drop your answers in the comments below 👇🏼 I look forward to reading your responses. Have a good day Team 🏆

Hydrate Like a Champion • Water supports digestion • Water supports brain function • Water improves training performance • Most people walk around dehydrated Aim for clear thinking and strong performance. Drink more water.