Phase 1 Intermediate: Day 3 Phase 1 Intermediate: Day 3
Centr Team
04 Jun 2023
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Dumbbell Romanian 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.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure of your wrists with clamshells.
Side plank + leg raise
Target: Core (Obliques), Abductors
Modification:
- To regress, place your knee on the ground.
