Phase 1 Advanced: Day 1 Phase 1 Advanced: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 1. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.

Key lifts

Nail the big compound lifts that will be repeated on day 1 each week.

Barbell bent-over row

Target: Shoulders, back, chest, core

Modification – Dumbbell chest-supported row:

• If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.

Dumbbell bench press

Target: Chest, shoulders, triceps

Dumbbell bench pull-over

Target: Upper back, chest, triceps

Dumbbell floor chest fly

Target: Chest, anterior deltoids

Supporting exercises

Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 1 workouts feeling fresh.

Dumbbell chest-supported row

Target: Shoulders, back, chest

Modification – Dumbbell single-arm row:

• If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.

Dumbbell renegade row

Target: Back, latissimus dorsi, rhomboids, trapezius, core, biceps

Modification – Dumbbell bent-over row:

• Bent-over rows are equally effective in building your back.

Dumbbell plank drag

Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – High plank hold:

• Holding a high plank will still work your core and shoulders.

Dumbbell sit-up + press

Target: Abdominals, shoulders

Reverse crunch

Target: Lower abdominals, hip flexors, lower back

Modification:

• Take this at a slower pace and to a range that you're comfortable with.

Plank shoulder taps

Target: Core, shoulders

Modification – Plank:

• To regress, try this movement on your knees.
• Otherwise, continue engaging similar muscle groups by holding a plank.

Bicycles

Target: Core, hip flexors, quads, glutes

Modification – Russian twist:

• Russian twists will work the same muscles but are a simpler movement.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

• Take pressure off the hip flexors with bent-knee v-sits.

Dumbbell V-sit pass-under

Target: Abdominals, obliques, hip flexors

Side plank + leg raise

Target: Core (obliques), abductors

Modification:

• To regress, place your knee on the ground.