Deload Intermediate week 14: Day 1 Deload Intermediate week 14: Day 1

This tutorial covers every exercise you'll be doing on day 1 of week 14.

Dumbbell alternating reverse lunge + pulse

Target: Legs

Dumbbell elevated glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell single-leg elevated glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell front squat

Target: Legs

Modification – Bodyweight squats:

• Drop the weights and work on your form with bodyweight squats.

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