Phase 1 Advanced: Day 3 Phase 1 Advanced: Day 3
Centr Team
06 Jun 2023
Barbell bench hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.
Sit-up
Target: Core, rectus abdominis, obliques.
Modification – Crunch:
- Switch to a crunch for an easier movement that still targets your abdominals.
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Modification – Barbell hip thrust:
- If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.
Dumbbell single-leg RDL
Target: Hamstrings, glutes, lower back, core
Modification – Dumbbell Romanian deadlift:
- Keep working on the two-legged version until you're comfortable to do it on a single leg.
- You may also use your opposite leg in a kickstand position to assist you.
Donkey kicks
Target: Glutes
Modification – Single-leg glute bridge:
- Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.
