Phase 1 Intermediate: Day 3 Phase 1 Intermediate: Day 3
Centr Team
04 Jun 2023
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Barbell RDL
Target: Glutes, hamstrings, back, lats, core
Modification – Dumbbell Romanian deadlift:
- Reduce the lifting weight by switching the barbell for dumbbells.
Lateral lunge + knee drive
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating lateral lunge:
- Remove the knee drive until you're ready.
Clamshell
Target: Glutes, hip abductors, hip adductors
Modification – Sumo squat:
- The sumo squat targets similar muscles, both sides at a time.
