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

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 4. 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.

Dumbbell alternating reverse lunge + pulse

Target: Legs

Dumbbell elevated glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell single-leg elevated glute bridge

Target: Glutes, hamstrings, 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.

Dumbbell sumo squat

Target: Legs, adductors

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.

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Perform bodyweight squats until you're ready to pulse.

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.

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 burpee (no push-up)

Target: Full body

Jump rope

Target: Full body

Modification – Jump rope steps:

• Take out the impact and step it out.

Squat jump

Target: Quads, hamstrings, glutes, calf muscles, core

Modification:

• Remove the impact and do a squat to calf raise.

Lateral bear crawls

Target: Core, shoulders, hips

Modification – Plank get-ups:

• If the crawl is challenging, you can still work your core and shoulders with plank get-ups.

Dumbbell alternating reverse lunge + single-arm swing

Target: Legs, core, shoulders, forearms

Dumbbell swings

Target: Hamstrings, quads, pecs and chest, traps, shoulders, abs

Modification – Weighted hip thrust:

• Regress by coming down to the floor.
• Weighted hip thrusts will also power your posterior chain (glutes, hamstrings, lower back).
• Try to keep the movement short and powerful for maximum effect.

Ice skaters

Target: Full body

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

Bear crawl

Target: Shoulders, back, quads

Modification – Rocking chair:

• Try slowing down your crawl and dropping your knees between reps first.
• Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.

Rope pulls

Target: Core, rectus abdominis

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.