Phase 4 Advanced: Day 4 Phase 4 Advanced: Day 4

Barbell back squat

Target: Glutes, quads, hamstrings, core

Form tips:

• As you lower into your squat, cast your eyes down to prevent craning your neck and excessively arching your lower back.
• Keep your knees in line with your toes so they're not caving in toward each other.
• If you are a beginner, close your fists when gripping the bar so it doesn't slip.

Modification – Barbell box squat:

• Use this alternative to build up good form and squat depth.

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 alternating reverse lunge

Target: Glutes, quads, hamstrings, core

Form tips:

• Tuck your butt in and engage your core to avoid arching your back as you lunge.
• Balance is key, so control the barbell and don't rush through the exercise.
• If you are a beginner, close your fists when gripping the bar so it doesn't slip.

Modification – Barbell forward static lunge:

• If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.

Barbell bench hip thrust

Target: Glutes, hamstrings, core

Form tips:

• Set up with your feet, knees and hips aligned for optimal thrusting power.
• Your back should be leaning against the bench just below your shoulder blades.
• Chin tucked in, eyes looking straight ahead, and core engaged to avoid arching your back.
• To avoid over-extending your lower back, only bring the bar down as low as you can without your ribs flaring out.
• As you reach the top of the thrust, focus on squeezing your glutes and opening up your hips as you pause slightly.
• At the top of the thrust, your shins should be straight up and down – not at an angle.

Modification – Barbell hip thrust:

• If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.

Leg extension

Target: Quads, calves

Form tips:

• Sit up tall and keep your core engaged – slouching can aggravate your lower back, especially with heavier weights.
• Control your tempo and focus on the squeeze to get full benefit.

Modification – Dumbbell front squat:

• If the machine move strains your back, try a slow and controlled dumbbell front squat, focusing on engaging your core as much as possible.

Machine calf raise

Target: Calves, core

Form tips:

• Torso upright and body in a straight line, with your core and glutes switched on.
• Aim to raise and lower to full height and depth, as much as your ankles will allow.

Modification – Dumbbell calf raise:

• Can't access the calf raise machine? Get those muscles working with dumbbells instead.