Phase 1 Advanced: Day 5 Phase 1 Advanced: Day 5

This tutorial covers every exercise you'll be doing on day 5 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 5 each week.

Barbell sumo deadlift

Target: Hamstrings, glutes, lower back, adductors

Dumbbell bench step-ups

Target: Glutes, quads, hamstrings, calves

Dumbbell front squat

Target: Quads, hamstrings, glutes, calf muscles

Dumbbell good morning

Target: Hamstrings, glutes, lower back

Squat hold

Target: Legs

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back

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 5 workouts feeling fresh.

Alternating dumbbell side lunge

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

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 curtsy lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification:

• Reduce the intensity by performing the movement without weights.
• Come down to depth that feels comfortable for you.

Fire hydrants

Target: Glutes

Modification – Clamshell:

• Take the pressure off your wrists with clamshells.

Donkey kicks

Target: Glutes

Modification – Single-leg glute bridge:

• Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.