Phase 1 Beginner: Day 1 Phase 1 Beginner: Day 1
Centr Team
01 Jun 2023
Goblet squat
Target: Quads, glutes, hamstrings, calves
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Forward lunge
Target: Legs
Modification – Split squat:
- If you're finding it hard to get your balance while stepping forward, try keeping your feet stationary first.
- Come to a depth that suits you.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
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.
