Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 3, Day 18

You and your partner only have to complete four exercises today, but trust me, they're going to be all you can handle!

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Although the deadlift is a fantastic strength-building exercise, doing it incorrectly can be dangerous. When you're watching your partner lift, it's your job to keep her safe. The upper back can round, but if the lower back starts to round, then there's a problem. Remind your partner to push his hips forward and push his feet into the floor. It's also important that you help your partner choose weight that's not too heavy. He should be able to perform all 8 reps perfectly.

Perform all sets and reps of the split squat for one leg before switching to the other; the same goes for the reverse lunge. Each leg is going to be screaming for rest before you finish the set—don't quit early!

Lower-body dynamic warm-up

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

Alternating glute pull-up lift Alternating glute pull-up lift


Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge


Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift


Air squat

12 reps
Bodyweight Squat Bodyweight Squat



4 sets of 8 reps, last set is a quadruple dropset
Barbell Deadlift Barbell Deadlift


Split Squat

4 sets of 8 reps per leg, last set is a double dropset
Split Squat with Dumbbells Split Squat with Dumbbells


Barbell front-foot-elevated reverse lunge

4 sets of 8 reps, last set is a double dropset
Elevated Back Lunge Elevated Back Lunge


Standing Calf Press

4 sets of 8 reps, last set is a double dropset
Calf Press Calf Press

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