Phase 2 Advanced: Day 4 Phase 2 Advanced: Day 4

Dumbbell front squat

Target: Glutes, quads, core, hamstrings

Form tips:

• Chest and elbows up.
• Engage your core to keep your torso upright, and avoid arching or rounding your back.
• Toes pointed out and knees in line with toes.

Modification – Bodyweight squat:

• If you can't complete this movement with good form, drop your weights.

Bulgarian split squat

Target: Glutes, quads, hamstrings, core

Form tips:

• Make sure the bench height is not too high for your back foot to rest on – aim for knee height or just below.
• Keep your butt tucked in and glutes engaged on the rear leg to help open up your hip and retain stability.
• Your front knee should be soft (not locked) and aligned with your toes.

Modification – Alternating dumbbell step-up:

• Can't nail the Bulgarian position? Step-ups will target similar muscle groups.

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 – Dumbbell single-leg deadlift:

• If you don't have a barbell, single-leg deadlifts are a great alternative to work the muscles in your posterior chain.

Dumbbell alternating skater lunges

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

Form tips:

• Only move at a pace that allows good foot placement and control.
• Focus on loading up your front leg.
• Ensure your knees are moving in the same direction as your toes.

Modification – Alternating curtsy lunge:

• If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.

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.