Deload Advanced week 14: Day 5 Deload Advanced week 14: Day 5

This tutorial covers every exercise you'll be doing on day 5 of week 14.

Barbell sumo deadlift

Target: Hamstrings, glutes, lower back, adductors

Barbell forward static lunge

Target: Quads, glutes, hamstrings, core

Modification – Alternating dumbbell forward lunge:

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

Barbell back squat

Modification – Barbell box squat:

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

Barbell single-leg deadlift

Target: Hamstrings, back, core

Modification – Romanian deadlift:

• If you're struggling to lift without rotating your torso, a Romanian deadlift will help you build up a stronger hinge movement.

Romanian deadlift

Target: Hamstrings, back, core

Modification – Dumbbell single-leg deadlift:

• If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.

Leg presses (medium)

Target: Glutes, quads, hamstrings, calves, core

Modification – Dumbbell deadlift:

• The conventional deadlift follows a similar movement pattern, but without the machine.

Dumbbell single-leg glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back

Dumbbell burpee (no push-up)

Target: Full body

Squat jump

Target: Quads, hamstrings, glutes, calf muscles, core

Modification:

• Remove the impact and do a squat to calf raise.

Mountain climbers

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification:

• Bring down the speed and step it out.