Phase 3 Beginner: Day 5 Phase 3 Beginner: Day 5

Dumbbell back squat

Target: Glutes, hamstrings, quads

Form tips:

• As you squat down, cast your eyes downward to prevent craning your neck and arching your lower back.
• Knees in line with your toes – ensure they're not caving in.

Modification – Dumbbell box squat:

• Use this variation to work on squat depth and form.

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.

Alternating dumbbell side lunge

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

Form tips:

• Ease into this move, working within a range that is comfortable yet challenging.
• Only move at a pace that allows good foot placement and control.
• Ensure your knees are moving in the same direction as your toes.

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

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.

Single-leg calf raise

Target: Calves

Form tips:

• You can perform this exercise on the floor if necessary, but standing on the edge of a raised platform will make your calves work harder.
• Keep yourself balanced by holding onto something, so you can focus on good form.
• The leg you're working should be locked straight so that only your ankle moves.
• Keep it slow and controlled as you move through a full-range of motion in each direction.
• As you raise your heel, push your toes down hard. And as you lower your heel, push it down hard to ensure full calf muscle extension.