Phase 4 Advanced: Day 4 Phase 4 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 – Barbell forward static lunge:

• If you are unable to squat to a good depth, a static lunge will help you work on stability and level up any weaknesses.

Bodyweight squat

Target: Glutes, hamstrings, quads

Form tips:

• Core engaged and back straight as you squat down.
• Squat down only as low as you are comfortable.
• For better control, think about pushing the floor away with your feet.

Modification – Alternating dumbbell step-up:

• Step-ups will target similar muscle groups if squat positioning is tough.

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.

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.

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.

Modification – Dumbbell front squat:

• You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.

Single-leg calf raise

Target: Calves

Form tips:

• You can perform this exercise on the floor if necessary, but standing on the edge of a raised platform will make your calves work harder.
• Keep yourself balanced by holding onto something, so you can focus on good form.
• The leg you're working should be locked straight so that only your ankle moves.
• Keep it slow and controlled as you move through a full-range of motion in each direction.
• As you raise your heel, push your toes down hard. And as you lower your heel, push it down hard to ensure full calf muscle extension.