Phase 4 beginner: Day 3 Phase 4 beginner: Day 3
Centr Team
01 Jun 2023
Dumbbell curtsy lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Reduce the intensity by performing the movement without weights.
- Come down to depth that feels comfortable for you.
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.
Single-leg glute bridge
Target: Glutes, hamstrings, core
Modification – Glute bridge walk:
- Use this exercise to give each leg a rest between reps.
Clamshell
Target: Glutes, hip abductors, hip adductors
Modification – Sumo squat:
- The sumo squat targets similar muscles, both sides at a time.
Side-step squats
Target: Quads, hamstrings, glutes, calves
Modification – Step-out squat:
- Try a different variation to hit the same muscle groups.
