Phase 2 Intermediate: Day 1 Phase 2 Intermediate: Day 1

This tutorial covers every exercise you'll be doing on day 1 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 1 each week.

Barbell back squat

Target: Glutes, quads, hamstrings, core

Modification – Barbell box squat:

• Use this alternative to build up good form and squat depth.

Barbell stiff-leg deadlift

Target: Hamstrings, glutes, lower back

Single-leg elevated glute bridge

Target: Glutes, hamstrings, lower back

Elevated glute bridge

Target: Glutes, hamstrings, lower back

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 1 workouts feeling fresh.

Alternating dumbbell forward lunge

Target: Glutes, quads, hamstrings, core

Modification – Bulgarian split squat:

• This static variant will help you build greater hip stability if you struggle with control.

Wide to narrow squat

Target: Legs

Dumbbell alternating reverse lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification – Split squat:

• Focus on one leg at a time.

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Perform bodyweight squats until you're ready to pulse.

Dumbbell curtsy lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification:

• Reduce the intensity by performing the movement without weights.
• Come down to depth that feels comfortable for you.

Squat to calf raise

Target: Legs, calves

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.

Dumbbell alternating clean + press

Target: Full body

Dumbbell alternating reverse lunge + single-arm swing

Target: Legs, core, shoulders, forearms

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Dumbbell RDL + curtsy lunge

Target: Hamstrings, glutes, quads, adductors

Dumbbell squat + press + extension

Target: Full body

Bear crawl

Target: Shoulders, back, quads

Modification – Rocking chair:

• Try slowing down your crawl and dropping your knees between reps first.
• Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

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

Dumbbell alternating reverse lunge + press

Target: Legs, shoulders, triceps

Burpee (no push-up)

Target: Full body

Leg switches

Target: Core, legs

Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Modified side plank dips:

• If you're feeling lower back pain, try hitting the obliques with this side plank variation.
• Don't forget to swap sides.