Deload Advanced: Day 2 Deload Advanced: Day 2

This tutorial covers every exercise you'll be doing on day 2 of week 7.

Barbell front squat

Target: Quads, glutes, core, hamstrings

Modification – Dumbbell front squat:

• Use dumbbells to get your shoulder and elbow positioning right before returning to a barbell.

Barbell sumo deadlift

Target: Hamstrings, glutes, lower back, adductors

Barbell alternating reverse lunge

Target: Glutes, quads, hamstrings, core

Modification – Barbell forward static lunge:

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

Barbell single-leg hip thrust

Target: Glutes, hamstrings, core

Modification – Dumbbell single-leg glute bridge:

• If you struggle with stability on one leg with a barbell, start by using dumbbells.

Barbell hip thrust

Target: Glutes, hamstrings, core

Modification – Dumbbell bench hip thrust:

• If you're not comfortable using a barbell, try this dumbbell variation first.

Dumbbell single-leg calf raise

Target: Calves

Dumbbell calf raise pulses

Target: Calves