Phase 4 Intermediate: Day 5 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.

Cable machine single-arm lateral raise

Target: Shoulders, upper back

Form tips:

• Keep a slight bend in your elbow and control your movements to ensure safety.
• Activate your core to aid balance.
• Don't load the weights so heavy that you can't maintain good tempo and form.

Modification – Dumbbell incline lateral raise:

• If one side is weaker, switch to dumbbells, lighten the load and focus on controlling the movement.

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 seated rear flys

Target: Shoulders, chest

Form tips:

• Focus on good form ahead of heavy weights.
• You should be feeling this move in your rear deltoids. Keep your elbows slightly bent and shoulders round to prevent other muscles taking over the movement.

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

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.

Barbell forward static lunge

Target: Quads, glutes, hamstrings, core

Form tips:

• Engage your core.
• Keep your knees in line with your toes to avoid your knees caving toward each other.
• 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 – Alternating dumbbell forward lunge:

• Try a dumbbell lunge if you experience any issues holding the bar on your shoulders.

Dumbbell alternating skater lunge

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.

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.