Phase 1 Intermediate: Day 2 Phase 1 Intermediate: Day 2

Barbell front squat

Target: Quads, glutes, core, hamstrings

Form tips:

• Chest up and elbows high to prevent rounding your back.
• Keep your knees in line with your toes to ensure they're not caving in toward each other.

Modification – Dumbbell front squat:

• Use dumbbells to get your shoulder and elbow positioning right before returning to a barbell.

Barbell single-leg hip thrust

Target: Glutes, hamstrings, core

Form tips:

• Keep your hips square and avoid any rotation.
• If you find it hard to balance the bar, try using a wider grip.

Modification – Barbell hip thrust:

• If you struggle with stability on one leg, opt for more stability on both legs.

Alternating dumbbell forward lunge

Target: Glutes, quads, hamstrings, core

Form tips:

• Make sure you are well balanced before lunging.
• Watch your knees aren't caving inward – they should be moving in the same direction as your toes.
• Try to create a 90 degree angle with your forward knee when you lunge.

Modification – Bulgarian split squat:

• This static variant will help you build greater hip stability if you struggle with control.

Alternating side lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Form tips:

• Chest and eyes up, and maintain core engagement for extra stability.
• Knees should move in line with your toes.
• Plant your feet firmly and control the lunge with your toes and heels.

Modification – Alternating curtsy lunge:

• A curtsy lunge works similiar muscles without demanding as much from your hips.

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.