Deload Intermediate: Day 1 Deload Intermediate: Day 1

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

Barbell back squat

Target: Glutes, quads, hamstrings, core

Modification – Barbell box squat:

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

Barbell stiff-leg deadlift

Target: Hamstrings, glutes, lower back

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.

Squat to calf raise

Target: Legs, calves

Dumbbell single-leg elevated glute bridge

Target: Glutes, hamstrings, lower back

Seated machine abduction

Target: Abductors

Modification – Dumbbell sumo squats:

• If you prefer to avoid the abduction machine, a sumo squat will hit similar muscle groups.

Seated machine adduction

Target: Adductors

Modification – Fire hydrants:

• If you prefer to avoid the adduction machine, fire hydrants will hit similar muscle groups.

Elevated glute bridge

Target: Glutes, hamstrings, lower back