Phase 1 Advanced: Day 4 Phase 1 Advanced: Day 4

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.

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.

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 – Alternating dumbbell step-up:

• If you don't have a barbell, dumbbell step-ups are a great way to fire up your glutes and hamstrings.

Alternating dumbbell side lunge

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

Form tips:

• Ease into this move, working within a range that is comfortable yet challenging.
• Only move at a pace that allows good foot placement and control.
• Ensure your knees are moving in the same direction as your toes.

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

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.

Dumbbell calf raise

Target: Calves

Form tips:

• Shoulders back and down, chest up and body in a straight line.
• Activate core and glutes.
• Lock your legs – your ankles should be the only joint moving.
• Keep movement slow and controlled, aiming for maximum raise and contraction at the top of the raise.