Deload Advanced: Day 5 Deload Advanced: Day 5

This tutorial covers every exercise you'll be doing on day 5 of week 7.

Barbell full deadlift

Target: Back, glutes, lats, quads, hamstrings

Modification – Barbell hip thrust:

• If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.

Barbell hip thrust

Target: Glutes, hamstrings, core

Modification – Dumbbell bench hip thrust:

• If you're not comfortable using a barbell, try this dumbbell variation first.

Dumbbell lateral lunge

Target: Quads, glutes, hamstrings, adductors, abductors

Dumbbell sumo squat

Target: Legs, adductors

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.

Fire hydrants

Target: Glutes

Modification – Clamshell:

• Take the pressure off your wrists with clamshells.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back