Deload Intermediate: Day 1 Deload Intermediate: Day 1

This tutorial covers every exercise you'll be doing on day 1 of week 7.

Dumbbell alternating reverse lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification – Split squat:

• Focus on one leg at a time.

Dumbbell elevated glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell box front squat

Target: Legs, lower back

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Perform bodyweight squats until you're ready to pulse.

Dumbbell curtsy lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification:

• Reduce the intensity by performing the movement without weights.
• Come down to depth that feels comfortable for you.

Dumbbell sumo squat

Target: Legs, adductors

Fire hydrants

Target: Glutes

Modification – Clamshell:

• Take the pressure off your wrists with clamshells.

Glute bridge hold

Target: Glutes, hamstrings

Modification – Glute bridge:

• If you don't want to hold the bridge, perform regular glute bridges and rest at the bottom.