Deload Beginner week 14: Day 3 Deload Beginner week 14: Day 3

This tutorial covers every exercise you'll be doing on day 3 of week 14.

Dumbbell back squat

Target: Legs, lower back

Smith bar RDL

Target: Glutes, hamstrings, lower back

Modification – Cable Romanian deadlift:

• If you don't have a smith bar, substitute it for a Romanian deadlift using a rope attachment.

Alternating dumbbell side lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

Dumbbell sumo squat

Target: Legs, adductors

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Low-impact burpee

Target: Full body

Jumping jacks

Target: Full body

Mountain climbers

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

Modification:

• Bring down the speed and step it out.