Phase 4 beginner: Day 3 Phase 4 beginner: Day 3
Centr Team
04 Jun 2023
Leg presses (medium)
Target: Glutes, quads, hamstrings, calves, core
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Smith bar RDL
Target: Glutes, hamstrings, lower back
Modification – Dumbbell Romanian deadlift:
- If you don't have a smith bar, substitute it for a pair of dumbbells.
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Side-step squats
Target: Quads, hamstrings, glutes, calves
Modification – Step-out squat:
- Try a different variation to hit the same muscle groups.
Single-leg glute bridge
Target: Glutes, hamstrings, core
Modification – Glute bridge walk:
- Use this exercise to give each leg a rest between reps.
