Phase 4 beginner: Day 2 Phase 4 beginner: Day 2
Centr Team
01 Jun 2023
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Isometric dumbbell row
Target: Back, lats, rhomboids, trapezius
Modification – Bent-over row:
- If you're finding the isometric holds difficult, try performing this exercise without the hold at the top.
- Otherwise, perform both rows together to reduce total work time.
Reverse crunches
Target: Core, lower abdominals
Modification:
- Take the crunches at a pace that suits you.
- If the move feels too strong, rest your feet in between reps but ensure you're still contracting your abnominals when you bring your knees inward.
Dumbbell rear raises
Target: Posterior deltoids, serratus anterior, upper and lower trapezius
Modification – Dumbbell seated rear flys:
- Remove the lower-body element and focus on your form by using a bench or chair.
Dumbbell alternating glute bridge floor press
Target: Glutes, hamstrings, chest, core
Modification – Chest press:
- Drop the glute bridge and perform each rep together.
Plank hip-dips
Target: Core, obliques, rectus abdominis
Modification – Plank:
- If the hip dips are too much, hold a plank.
- Can be done on forearms or hands.
