Phase 4 beginner: Day 1 Phase 4 beginner: Day 1
Centr Team
04 Jun 2023
Smith bar back squat
Target: Legs
Modification – Dumbbell back squat:
- If you don't have a Smith bar, the dumbbell back squat is a great alternative that will help you progress to the barbell.
Bulgarian split squat
Target: Quads, glutes, hamstrings, calves
Modification – Dumbbell alternating reverse lunge:
- Simplify it with reverse lunges.
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
Dumbbell alternating reverse lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Split squat:
- Focus on one leg at a time.
