Phase 1 Beginner: Day 3 Phase 1 Beginner: Day 3
Centr Team
01 Jun 2023
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Alternating lateral lunge
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Bodyweight squats:
- If you're finding it hard to get your balance, try squats instead.
Split squat
Target: Legs
Modification:
- Only come down to a depth that feels comfortable for you.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure off your wrists with clamshells.
