Phase 1 Advanced: Day 2 Phase 1 Advanced: Day 2

Pull-ups

Target: Lats, shoulders, back

Form tips:

• Chest up, core and glutes engaged.
• Squeeze your elbows in at the top of the pull-up to get maximum lat engagement.
• Don't let your shoulders hike up, keep them down.

Modification – Seated banded lat pulldown:

• If you don't have a pull-up bar or can't complete pull-ups with good technique, seated banded lat pulldowns will target similar muscle groups.

Standing banded pull-over

Target: Lats, back, shoulders

Form tips:

• A slight split stance will help you to maintain balance.
• Pin your shoulders back and down, then keep your arms locked out as you pull the band down and in toward your hips.
• As you pull the band down to its lowest point, aim to hide your armpits with your arms to max the contraction of your lats.
• Control the tempo as you release the band back up.

Dumbbell deadlift

Target: Back, glutes, hamstrings, quads

Form tips:

• Shoulders down, arms locked out and keep the dumbbells in close to your sides.
• Engage your core to help keep a straight back.
• Hinge at your knees and hips on the both the way up and down.
• Don't crane your neck as you lower yourself down. (Avoid looking in the mirror!)
• Think about pushing the floor away with your feet as you rise up, then squeeze your glutes as you stand tall.

Dumbbell single-arm row

Target: Shoulders, chest, lats

Form tips:

• Position yourself facing downward, chest up and out, with shoulders down away from your ears.
• Find a foot positioning that makes your hips as level as possible.
• Push through the hand you are leaning on to stabilize yourself.
• Keep a neutral spine and avoid rotating your torso.

Barbell shrugs

Target: Traps

Form tips:

• Don't roll your shoulders, they should only move up and down.
• Keep your chest up, no slouching.

Modification – Dumbbell shrugs:

• With a dumbbell variation you can adjust your grip to make it easier on your shoulders.