Deload Intermediate: Day 4 Deload Intermediate: Day 4

This tutorial covers every exercise you'll be doing on day 4 of week 7.

Barbell full deadlift

Target: Back, glutes, lats, quads, hamstrings

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

Dumbbell supported Bulgarian split squat

Target: Legs

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weight down or perform these with just your bodyweight.

Fire hydrants

Target: Glutes

Modification – Clamshell:

• Take the pressure off your wrists with clamshells.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell calf raise pulses

Target: Calves