Phase 4 Intermediate: Day 1 Phase 4 Intermediate: Day 1

Dumbbell single-leg deadlift

Modification – Romanian deadlift:

• Can't stop rotating your torso? Romanian deadlifts will help you build up a stronger hip hinge.

Dumbbell bench step-ups

Target: Glutes, quads, hamstrings, calves

Modification – Dumbbell forward lunge:

• If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

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 calf raise

Target: Calves

Modification – Dumbbell front squat:

• You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.