Phase 1 Advanced: Day 5 Phase 1 Advanced: Day 5
Centr Team
05 Jun 2023
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.
Ice skater hops
Target: Quads, glutes, hamstrings, calves
Modification – Moving ice skaters:
- Slow the pace down and take out the hop. You may also step this out.
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.
Squat pulse
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Perform bodyweight squats until you're ready to pulse.
Dumbbell front squat
Target: Glutes, quads, core, hamstrings
Modification – Barbell forward static lunge:
- If you are unable to squat to a good depth, a static lunge will help you work on stability and level up any weaknesses.
Donkey kicks
Target: Glutes
Modification – Single-leg glute bridge:
- Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.
Glute bridge walk
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Reduce the intensity by holding the glute bridge.
