Phase 4 Beginner: Day 5 Phase 4 Beginner: Day 5

Bulgarian split squat

Target: Glutes, quads, hamstrings, core

Form tips:

• Make sure the bench height is not too high for your back foot to rest on – aim for knee height or just below.
• Keep your butt tucked in and glutes engaged on the rear leg to help open up your hip and retain stability.
• Your front knee should be soft (not locked) and aligned with your toes.

Modification – Alternating dumbbell step-up:

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

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 – Barbell forward static lunge:

• If you are unable to squat to a good depth, a static lunge will help you work on stability and level up any weaknesses.

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.

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.

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.