Phase 2 Beginner: Day 5 Phase 2 Beginner: Day 5

Dumbbell back squat

Target: Glutes, hamstrings, quads

Form tips:

• As you squat down, cast your eyes downward to prevent craning your neck and arching your lower back.
• Knees in line with your toes – ensure they're not caving in.

Modification – Dumbbell box squat:

• Use this variation to work on squat depth and form.

Romanian deadlift

Target: Hamstrings, back, core

Form tips:

• Drive your hips backward as far as you can while keeping a straight back – this will ensure you feel these lifts in your hamstrings, not your lower back.
• Your spine should stay neutral.
• If you are a beginner, close your fists when gripping the bar so it doesn't slip.

Modification – Dumbbell single-leg deadlift:

• If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.

Alternating dumbbell step-up

Target: Glutes, quads, hamstrings, core

Form tips:

• Select a box height that allows you to perform with correct form. It shouldn't be too high or low.
• Placed your whole foot onto the box to generate the force to step up.
• Move at a pace you can control so you stay balanced.

Modification – Barbell hip thrust:

• If you're having trouble with balance or working your glutes, use a hip thrust to target this area.

Barbell hip thrust

Target: Glutes, hamstrings, core

Form tips:

• Tuck in your chin.
• Activate your core to prevent arching your lower back as you drive your hips up.
• Keep your feet in line with your hips, as a wider or narrower stance will change the dynamics of the lift.
• If you find it hard to balance the bar, try using a wider grip.

Modification – Barbell single-leg hip thrust:

• If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.

Machine calf raise

Target: Calves, core

Form tips:

• Torso upright and body in a straight line, with your core and glutes switched on.
• Aim to raise and lower to full height and depth, as much as your ankles will allow.

Modification – Dumbbell calf raise:

• Can't access the calf raise machine? Get those muscles working with dumbbells instead.