Deload Advanced: Day 2 Deload Advanced: Day 2

This tutorial covers every exercise you'll be doing on day 2 of week 7.

Barbell stiff-leg deadlift

Target: Hamstrings, glutes, lower back

Dumbbell alternating reverse lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification – Split squat:

• Focus on one leg at a time.

Squat hold

Target: Legs

Dumbbell single-leg glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back

Bulgarian split squat

Target: Glutes, quads, hamstrings, core

Modification – Alternating dumbbell step-up:

• Can't nail the Bulgarian position? Step-ups will target similar muscle groups.

Dumbbell front squat

Target: Legs

Modification – Bodyweight squats:

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

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.

Dumbbell calf raise pulses

Target: Calves