Phase 1 Intermediate: Day 5 Phase 1 Intermediate: Day 5
Centr Team
05 Jun 2023
Barbell box squat
Target: Glutes, hamstrings, quads
Modification – Bulgarian split squat:
- If you feel unbalanced with the bar on your shoulders, try this unilateral exercise with a lighter load and focus on quality hip movement.
Dumbbell curtsy lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Reduce the intensity by performing the movement without weights.
- Come down to depth that feels comfortable for you.
Good mornings
Target: Glutes, hamstrings, back
Modification – Dumbbell Romanian deadlift:
- The dumbbell romanian deadlift hits similar muscle groups, just without the bar over your shoulders.
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure of your wrists with clamshells.
