Deload Intermediate week 14: Day 4 Deload Intermediate week 14: Day 4

This tutorial covers every exercise you'll be doing on day 4 of week 14.

Barbell front squat

Target: Quads, glutes, core, hamstrings

Modification – Dumbbell front squat:

• Use dumbbells to get your shoulder and elbow positioning right before returning to a barbell.

Barbell bench hip thrust

Target: Glutes, hamstrings, core

Modification – Barbell hip thrust:

• If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.

Bulgarian split squat

Target: Glutes, quads, hamstrings, core

Modification – Alternating dumbbell step-up:

• Can't nail the Bulgarian position? Step-ups will target similar muscle groups.

Dumbbell back squat

Target: Legs, lower back

Dumbbell single-leg RDL

Target: Hamstrings, glutes, lower back, core

Modification – Dumbbell Romanian deadlift:

• Keep working on the two-legged version until you're comfortable to do it on a single leg.
• You may also use your opposite leg in a kickstand position to assist you.

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

Walkout + push-up

Target: Full body

Squat jump

Target: Quads, hamstrings, glutes, calf muscles, core

Modification:

• Remove the impact and do a squat to calf raise.

Lateral bear crawls

Target: Core, shoulders, hips

Modification – Plank get-ups:

• If the crawl is challenging, you can still work your core and shoulders with plank get-ups.