Phase 1 Intermediate: Day 1 Phase 1 Intermediate: Day 1
Centr Team
04 Jun 2023
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing dropping the weight first. Otherwise, hold a glute bridge.
Dumbbell goblet squat
Target: Quads, glutes, hamstrings
Modification:
- Drop the weight down or perform these with just your bodyweight.
Dumbbell deadlift
Target: Hamstrings, glutes, lower back
Modification – Weighted hip thrust:
- Hit your posterior chain while on the floor. Ensure you're using a solid weight.
Dumbbell bench step-ups
Target: Glutes, quads, hamstrings, calves
Modification – Dumbbell forward lunge:
- If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.
