Phase 1 Intermediate: Day 2 Phase 1 Intermediate: Day 2
Centr Team
04 Jun 2023
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Leg raises
Target: Lower abdominals, hip flexors, lower back
Modification – Reverse crunch:
- Bring the knees in with a reverse crunch to still hit the lower abdominals.
Dumbbell renegade row
Target: Back, latissimus dorsi, rhomboids, trapezius, core, biceps
Modification – Dumbbell bent-over row:
- Bent-over rows are equally effective in building your back.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
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.
Tricep push-up
Target: Chest, triceps, core
Modification – Knee push-up:
- Come down to your knees to help you complete reps with a full range of motion.
