Phase 4 Intermediate: Day 1 Phase 4 Intermediate: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 4. 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

Modification – Barbell box squat:

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

Barbell stiff-leg deadlift

Target: Hamstrings, glutes, lower back

Dumbbell lateral bench step-up

Target: Legs

Dumbbell goblet squat + pulse

Target: Legs

Dumbbell single-leg elevated glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell 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.

Dumbbell RDL + curtsy lunge

Target: Hamstrings, glutes, quads, adductors

Dumbbell burpee (no push-up)

Target: Full body

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

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

Dumbbell alternating reverse lunge + single-arm swing

Target: Legs, core, shoulders, forearms

Squat jump

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

Modification:

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

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.

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

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.

Rope pulls

Target: Core, rectus abdominis