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

Dumbbell single-arm alternating bench press

Target: Shoulders, chest, triceps, lats

Form tips:

• Plant your feet firmly below your knees for stability.
• Chest up to ensure you're working the right muscles.
• Activate your core to support your lower back.
• Although one arm is lifting at a time, keep both shoulders pressed down and into the bench – don't flatten your upper back.

Push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Shoulders down and elbows tucked in at 45 degrees.
• Lock in your core throughout the exercise.
• Tuck in your butt and squeeze your glutes.

Modification – Push-up on knees:

• If you can't complete push-ups on your toes with good form or are working up to this variation, drop your knees down to lessen the load on your chest and triceps.

Standing banded chest fly

Target: Chest, shoulders

Form tips:

• Take a staggered stance, ensuring you're balanced and there's enough tension in the band.
• Grip the band with your palms facing inward.
• Keep your shoulders down and arms slightly bent throughout.
• As you bring your hands together in front of your chest, imagine you are hugging a big ball.
• Aim to feel a squeeze in your chest as your hands meet.
• As you release the band back, don't let your elbows travel further back than your shoulders.

Banded diamond push-up

Target: Triceps, biceps, shoulders, chest

Form tips:

• Form a diamond shape with your hands on the mat, directly beneath your chest.
• Don't let your elbows flare out. Keep them tucked in at 45 degrees.
• Squeeze your shoulder blades together as you drop down, then push away from the floor to rise up.
• The lower half of your body should remain in a plank position throughout, with glutes and core engaged.
• If you're struggling to complete the reps, do the push-ups on your knees or remove the band.

Modification – Band-resisted push-up:

• Placing your hands in the standard-push up position allows you to recruit more of your chest muscles to complete the move.

Banded rope pushdown

Target: Triceps

Form tips:

• Keep your chest up proud, and glutes and core engaged for stability.
• Start with your elbows bent and hands at chest height, then extend at your elbows to pull the band down.
• Your upper arms and elbows should remain in the same position throughout.
• Aim to feel the squeeze in the back of your arms as you lock them out.
• If the tension on the band is too strong, create more slack by gripping the band lower down.

Modification – Dumbbell kickbacks:

• If you don't have a suitable overhead anchor point, switch to a pair of light dumbbells to work your triceps with kickbacks.