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

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.

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.

Barbell single-leg hip thrust

Target: Glutes, hamstrings, core

Form tips:

• Keep your hips square and avoid any rotation.
• If you find it hard to balance the bar, try using a wider grip.

Modification – Dumbbell single-leg deadlift:

• If you don't have a barbell, single-leg deadlifts are a great alternative to work the muscles in your posterior chain.

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.