Phase 1 Intermediate: Day 2 Phase 1 Intermediate: Day 2

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.

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.

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.

Alternating side lunge

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

Form tips:

• Chest and eyes up, and maintain core engagement for extra stability.
• Knees should move in line with your toes.
• Plant your feet firmly and control the lunge with your toes and heels.

Modification – Alternating curtsy lunge:

• A curtsy lunge works similiar muscles without demanding as much from your hips.

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.