Deload Beginner: Day 3 Deload Beginner: Day 3

This tutorial covers every exercise you'll be doing on day 3 of week 7.

Smith bar back squat

Target: Legs

Modification – Cable goblet squat:

• If you don't have a Smith bar, the cable goblet squat is a great alternative that will help you progress to free weights.

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

Alternating dumbbell forward lunge

Target: Glutes, quads, hamstrings, core

Modification – Bulgarian split squat:

• This static variant will help you build greater hip stability if you struggle with control.

Fire hydrants

Target: Glutes

Modification – Clamshell:

• Take the pressure off your wrists with clamshells.

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back

Dumbbell calf raise pulses

Target: Calves