Phase 2 Advanced: Day 4 Phase 2 Advanced: Day 4

This tutorial covers every exercise you'll be doing on day 4 across the three weeks of phase 2. 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.

Landmine T-bar row

Target: Upper back, lats, biceps

Modification – Dumbbell T-bar row:

• If you have difficulty setting up the landmine, grab a heavy dumbbell to work similar muscle groups.

Dumbbell close-grip bench press

Target: Triceps, chest, shoulders

Bent-over wide row

Target: Back, lats, rhomboids, rear deltoids

Modification – Isometric dumbbell row:

• If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell seated supinated shoulder press

Target: Shoulders, triceps

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.

Walkouts

Target: Core muscles, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – Plank shoulder tap:

• Continue working your core and shoulders with plank shoulder taps.

Plank shoulder taps

Target: Core, shoulders

Modification – Plank:

• To regress, try this movement on your knees.
• Otherwise, continue engaging similar muscle groups by holding a plank.

Plank get-ups

Target: Core, shoulders, triceps, chest

Modification:

• Holding a low plank will still work your shoulders and core, until you build the strength for the get-ups.
• You may also hold a low plank in between reps for an extended active rest.

Dumbbell renegade row

Target: Back, latissimus dorsi, rhomboids, trapezius, core, biceps

Modification – Dumbbell bent-over row:

• Bent-over rows are equally effective in building your back.

Dumbbell chest-supported row

Target: Shoulders, back, chest

Modification – Dumbbell single-arm row:

• If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.

Barbell rollout

Target: Abdominals, shoulders, triceps

Bent-knee v-sit

Target: Rectus abdominis, obliques, hip flexors

Modification – Reverse crunches:

• The reverse crunch takes pressure off the top part of your abdominals.

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.

Mountain climbers

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification:

• Bring down the speed and step it out.

Sit-up

Target: Core, rectus abdominis, obliques.

Modification – Crunch:

• Switch to a crunch for an easier movement that still targets your abdominals.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

• Take pressure off the hip flexors with bent-knee v-sits.

Cross-body mountain climbers

Target: Shoulders, hamstrings, core, triceps, quads

Modification – Mountain climbers:

• Bring down the intensity and complexity with mountain climbers.
• You can also step it out if the impact is too much.

Scissor kicks

Target: Core, hip flexors

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

• To avoid the hold, you can do bent-knee v-sits.

Bicycles

Target: Core, hip flexors, quads, glutes

Modification – Russian twist:

• Russian twists will work the same muscles but are a simpler movement.