Deload Intermediate: Day 4 Deload Intermediate: Day 4

This tutorial covers every exercise you'll be doing on day 4 of week 7.

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weight down or perform these with just your bodyweight.

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

Dumbbell lateral bench step-up

Target: Legs

Dumbbell suitcase squat

Target: Legs

Dumbbell single-leg staggered RDL

Target: Hamstrings, glutes, lower back

Dumbbell calf raise pulses

Target: Calves

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.

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.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back