Phase 1 Advanced: Day 5 Phase 1 Advanced: Day 5
Centr Team
06 Jun 2023
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Barbell single-leg hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you struggle with stability on one leg, opt for more stability on both legs.
Cable split squat
Target: Legs
Modification – Dumbbell alternating reverse lunge:
- If you don't have access to a cable machine, sub in dumbbells.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure of your wrists with clamshells.
Glute bridge walk
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Reduce the intensity by holding the glute bridge.
