Phase 2 Beginner: Day 5 Phase 2 Beginner: Day 5

Dumbbell front squat

Target: Glutes, quads, core, hamstrings

Form tips:

• Chest and elbows up.
• Engage your core to keep your torso upright, and avoid arching or rounding your back.
• Toes pointed out and knees in line with toes.

Modification – Bodyweight squat:

• If you can't complete this movement with good form, drop your weights.

Dumbbell deadlift

Target: Back, glutes, hamstrings, quads

Form tips:

• Shoulders down, arms locked out and keep the dumbbells in close to your sides.
• Engage your core to help keep a straight back.
• Hinge at your knees and hips on the both the way up and down.
• Don't crane your neck as you lower yourself down. (Avoid looking in the mirror!)
• Think about pushing the floor away with your feet as you rise up, then squeeze your glutes as you stand tall.

Dumbbell alternating skater lunges

Target: Glutes, quads, hamstrings, hip abductors and adductors

Form tips:

• Only move at a pace that allows good foot placement and control.
• Focus on loading up your front leg.
• Ensure your knees are moving in the same direction as your toes.

Modification – Alternating curtsy lunge:

• If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.

Dumbbell calf raise

Target: Calves

Form tips:

• Shoulders back and down, chest up and body in a straight line.
• Activate core and glutes.
• Lock your legs – your ankles should be the only joint moving.
• Keep movement slow and controlled, aiming for maximum raise and contraction at the top of the raise.