Phase 3 Intermediate: Day 4 Phase 3 Intermediate: Day 4

This tutorial covers every exercise you'll be doing on day 4 across the three weeks of phase 3. 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 4 each week.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell single-leg glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell suitcase squat + pulse

Target: Legs

Dumbbell suitcase squat

Target: Legs

Dumbbell single-leg RDL

Target: Hamstrings, glutes, lower back, core

Modification – Dumbbell Romanian deadlift:

• Keep working on the two-legged version until you're comfortable to do it on a single leg.
• You may also use your opposite leg in a kickstand position to assist you.

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

Dumbbell supported Bulgarian split squat

Target: Legs

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 4 workouts feeling fresh.

Dumbbell back squat

Target: Legs, lower back

Dumbbell front squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weights and work on your form with bodyweight squats.

Side plank + leg raise

Target: Core (obliques), abductors

Modification:

• To regress, place your knee on the ground.

Glute bridge hold

Target: Glutes, hamstrings

Modification – Glute bridge:

• If you don't want to hold the bridge, perform regular glute bridges and rest at the bottom.

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.