Phase 2 Advanced: Day 4 Phase 2 Advanced: Day 4
Centr Team
06 Jun 2023
Pull-ups
Target: Lats, shoulders, back
Modification – Assisted pull-ups:
- Build up to pull-ups using an assist, focusing on lat engagement and correct form.
Dumbbell renegade row + push-up
Target: Upper back, chest, triceps, core
Modification – Dumbbell renegade row:
- Remove the push-up and focus on the rows.
Alternating single-leg v-ups
Target: Core (rectus abdominis, obliques), hip flexors, lower back
Modification – Bent-knee v-sit:
- This exercise works similar muscle groups, but with the added support from your arms.
Cable standing rear flys
Target: Shoulders, upper back
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Hollow hold pull-over
Target: Back, chest, shoulders, core
Modification – Bent-over wide row:
- Swap the cable machine for a dumbbell.
- You can also keep your feet on the ground.
Cable chest press
Target: Chest, triceps, shoulders
Modification – Dumbbell flat bench press:
- If you don't have access to a cable machine, the dumbbell bench press is a great alternative to hit the same muscle groups.
Plank get-ups
Target: Core, shoulders, triceps, chest
Modification:
- Holding a low plank will still work your shoulders and core, until you build the strength for the get-ups.
- You may also hold a low plank in between reps for an extended active rest.
