Phase 1 Advanced: Day 3 Phase 1 Advanced: Day 3
Centr Team
05 Jun 2023
Barbell hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell single-leg hip thrust:
- If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.
Frog hops
Target: Quads, glutes, hamstrings, core
Modification – Frog squats:
- Hit similar muscle groups without the impact.
Dumbbell single-leg RDL
Target: Hamstrings, glutes, lower back, core
Modification – Dumbbell Romanian deadlift:
- Keep working on the two-legged version until you're comfortable to do it on a single leg.
- You may also use your opposite leg in a kickstand position to assist you.
Dumbbell reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Split squat:
- Focus on one leg at a time.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure of your wrists with clamshells.
