Deload Advanced week 14: Day 2 Deload Advanced week 14: Day 2

This tutorial covers every exercise you'll be doing on day 2 of week 14.

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 stiff-leg deadlift

Target: Hamstrings, glutes, lower back

Dumbbell Bulgarian split squat + pulse

Target: Legs, core

Dumbbell single-leg bench hip thrust

Target: Glutes, hamstrings, quads

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

Dumbbell single-leg calf raise

Target: Calves

Dumbbell bent-knee calf raise

Target: Calves

Dumbbell back squat

Target: Legs, lower back