Phase 4 Intermediate: Day 2 Phase 4 Intermediate: Day 2

Dumbbell back squat

Target: Glutes, hamstrings, quads

Form tips:

• As you squat down, cast your eyes downward to prevent craning your neck and arching your lower back.
• Knees in line with your toes – ensure they're not caving in.

Modification – Dumbbell box squat:

• Use this variation to work on squat depth and form.

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.

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.

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.

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.