Phase 2 Intermediate: Day 5 Phase 2 Intermediate: Day 5

Dumbbell seated arnold press

Target: Shoulders, chest

Form tips:

• Start with a lighter weight to ensure you can maintain good form.
• Keep your core engaged throughout.

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Dumbbell lateral raise

Target: Shoulders, chest

Form tips:

• Lead with your elbows, maintaining a slight bend at all times.
• Don't swing your arms up using momentum – use control to lift the weights.
• Keep your core engaged throughout.

Modification – Dumbbell incline lateral raise:

• If you tend to start using momentum, switch to an incline raise.

Dumbbell rear raise

Target: Shoulders, chest

Form tips:

• Chest up, but don't worry too much about perfect upright posture – this raise is all about isolating your deltoids.
• Focus on form and tempo, not how heavy you can lift.
• Control your lifts, don't swing your arms using momentum.

Modification – Dumbbell seated rear flys:

• Try flys if you struggle to hold position or keep control of the rear raise.

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.

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 curtsy lunge

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

Form tips:

• Knees should move in line with your toes.
• Chest and eyes up, and maintain core engagement for stability.

Modification – Bulgarian split squat:

• If lateral movement patterns bother your knees, build up strength and stability with a Bulgarian split squat.

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.