Phase 1 Advanced: Day 1 Phase 1 Advanced: Day 1
Centr Team
06 Jun 2023
Barbell back squat
Target: Glutes, quads, hamstrings, core
Modification – Barbell box squat:
- Use this alternative to build up good form and squat depth.
Squat jump
Target: Quads, hamstrings, glutes, calf muscles, core
Modification:
- Remove the impact and do a squat to calf raise.
Bulgarian split squat
Target: Glutes, quads, hamstrings, core
Modification – Alternating dumbbell step-up:
- Can't nail the Bulgarian position? Step-ups will target similar muscle groups.
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
