Phase 1 Advanced: Day 2 Phase 1 Advanced: Day 2
Centr Team
05 Jun 2023
Dumbbell bent-over row
Target: Back, latissimus dorsi, rhomboids, trapezius, biceps
Modification – Isometric dumbbell row:
- Perform each row one at a time to extend your rest period.
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Side plank + thread-the-needle
Target: Core (obliques)
Modification:
- To regress, place your knee on the ground.
Dumbbell renegade row + push-up
Target: Upper back, chest, triceps, core
Modification – Dumbbell renegade row:
- Remove the push-up and focus on the rows.
Jack knife
Target: Core, (rectus abdominis), hip flexors, back
Modification – Bent-knee v-sit:
- To reduce the intensity, place your hands behind you and tuck the knees.
Arnold press
Target: Shoulders, anterior, lateral and posterior deltoids
Modification – Alternating Arnold press:
- Take a pause between reps for longer recovery period.
Dumbbell plank drag
Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms
Modification – High plank hold:
- Holding a high plank will still work your core and shoulders.
