Phase 4 Intermediate: Day 5

Alternating Arnold press

Target: Shoulders, chest

Form tips:

Only go as heavy as your weaker arm is able to lift. Using a lighter weight than you do on regular seated shoulder presses will ensure you can maintain good form.
Chest up and core engaged.

Modification – Dumbbell seated Arnold press:

Stick to this variation if you struggle to stabilize or perform even presses with the alternating exercise.

Dumbbell front raise + rotation

Target: Shoulders, traps

Form tips:

Keep your core engaged and back straight.
Only work within a range of motion that is comfortable for your shoulders.
Lift with control, not momentum.
Don't load up on weight if it's uncomfortable for your shoulders.

Modification – Plate front raise:

If you struggle to hold good form on the rotation, switch to a straight up and down plate raise.

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.

Dumbbell shrugs

Target: Shoulders, traps

Form tips:

Avoid rolling your shoulders back at the top of the shrug – maintain a straight up and down trajectory.
Chest up and avoid slouching.

Modification – Barbell shrugs:

If the mechanics of this move trip you up, use a barbell to practice the lift with more control.

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.

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 mobility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similar muscles without as much demand on the knees.

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 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: