Phase 1 Intermediate: Day 1 Phase 1 Intermediate: Day 1
Centr Team
04 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.
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Dumbbell bench step-ups
Target: Glutes, quads, hamstrings, calves
Modification – Dumbbell forward lunge:
- If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.
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.
