Phase 1 Advanced: Day 4 Phase 1 Advanced: Day 4
Centr Team
05 Jun 2023
Bent-over wide row
Target: Back, lats, rhomboids, rear deltoids
Modification – Isometric dumbbell row:
- If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.
Chest press
Target: Chest
Modification – Knee push-up:
- If you don't feel comfortable holding dumbbells overhead, flip over and try push-ups instead.
- Can be done on your knees or toes.
Flutter kicks
Target: Lower abs, hip flexors, quads
Modification – Bent-knee v-sit:
- Take pressure off the hip flexors with bent-knee v-sits.
Dumbbell upright row
Target: Shoulders, traps
Modification – Dumbbell incline upright row:
- The incline variation allows for less vertical movement, making it easier on your shoulders.
Dumbbell split stance hammer curls
Target: Biceps, forearms
Modification – Dumbbell hammer curls:
- Simplify the movement by removing the split stance.
Dumbbell low wood chop
Target: Glutes, abs, obliques, back
Modification – Dumbbell wood chop:
- Let your legs help you with the lift and take some pressure off the shoulders.
Arnold press
Target: Shoulders, anterior, lateral and posterior deltoids
Modification – Alternating Arnold press:
- Take a pause between reps for longer recovery period.
Bodyweight skull crusher
Target: Triceps, shoulders, lats
Modification – Bench dips:
- If holding the skull crushers body position is hard on your shoulders, a bench dip will help you gain strength.
