Deload Advanced week 14: Day 5 Deload Advanced week 14: Day 5

This tutorial covers every exercise you'll be doing on day 5 of week 14.

Barbell full deadlift

Target: Back, glutes, lats, quads, hamstrings

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 goblet squat + pulse

Target: Legs

Dumbbell single-leg RDL to high knee

Target: Legs

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Clamshell

Target: glutes, hip abductors, hip adductors

Modification – Sumo squat:

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

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Burpee (no push-up)

Target: Full body

Squat jump

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

Modification:

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

Mountain climbers

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

Modification:

• Bring down the speed and step it out.