Phase 1 Beginner: Day 3 Phase 1 Beginner: Day 3
Centr Team
04 Jun 2023
Goblet squat
Target: Quads, glutes, hamstrings, calves
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Cable split squat
Target: Legs
Modification – Dumbbell alternating reverse lunge:
- If you don't have access to a cable machine, sub in dumbbells.
Clamshell
Target: glutes, hip abductors, hip adductors
Modification – Sumo squat:
- The sumo squat targets similar muscles, both sides at a time.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure of your wrists with clamshells.
