Phase 2 Advanced: Day 3 Phase 2 Advanced: Day 3
Centr Team
06 Jun 2023
Barbell hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell single-leg hip thrust:
- If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.
Glute bridge march
Target: Glutes, hamstrings
Modification – Glute bridge hold:
- Simplify the movement by holding a glute bridge.
Good mornings
Target: Glutes, hamstrings, back
Modification – Dumbbell Romanian deadlift:
- The dumbbell romanian deadlift hits similar muscle groups, just without the bar over your shoulders.
Wide to narrow squat jumps
Target: Quads, hamstrings, glutes, calves, core
Modification – Step-out squat:
- Remove the impact by stepping out your squats.
Lateral lunge + pulse
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating side lunge:
- Remove the pulse until you're ready.
Dumbbell alternating skater lunges
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Alternating curtsy lunge:
- If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.
Side plank dips
Target: Core, obliques
Modification – Modified side plank dips:
- Come down to your knee to bring the intensity down.
- You can also hold the side plank if the dips become difficult.
