Phase 1 Beginner: Day 1 Phase 1 Beginner: Day 1
Centr Team
04 Jun 2023
Leg presses (medium)
Target: glutes, quads, hamstrings, calves, core
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Dumbbell alternating reverse lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Split squat:
- Focus on one leg at a time.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
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.
