Phase 2 Advanced: Day 5 Phase 2 Advanced: Day 5

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

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 bench hip thrust

Target: Glutes, hamstrings, core

Modification – Barbell hip thrust:

• If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.

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.

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 5 workouts feeling fresh.

Donkey kicks

Target: Glutes

Modification – Single-leg glute bridge:

• Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.

Clamshell

Target: glutes, hip abductors, hip adductors

Modification – Sumo squat:

• The sumo squat targets similar muscles, both sides at a time.

Fire hydrants

Target: Glutes

Modification – Clamshell:

• Take the pressure off your wrists with clamshells.

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back