Phase 1 Advanced: Day 4 Phase 1 Advanced: Day 4
Centr Team
06 Jun 2023
Pull-ups
Target: Lats, shoulders, back
Modification – Assisted pull-ups:
- Build up to pull-ups using an assist, focusing on lat engagement and correct form.
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Dumbbell chest-supported row:
- If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.
Flutter kicks
Target: Lower abs, hip flexors, quads
Modification – Bent-knee v-sit:
- Take pressure off the hip flexors with bent-knee v-sits.
Cable single-arm chest fly
Target: Shoulders, chest
Modification – Dumbbell alternating glute bridge floor press:
- If you don't have a cable machine, try this instead. The glute bridge is optional.
Plank shoulder tap
Target: Core, shoulders, arms
Modification – High plank hold:
- Take out the taps and hold a plank to regress.
Zottman curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
Tricep overhead extension
Target: Triceps, shoulders
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
