Phase 1 Intermediate: Day 5 Phase 1 Intermediate: Day 5
Centr Team
04 Jun 2023
Dumbbell curtsy lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Reduce the intensity by performing the movement without weights.
- Come down to depth that feels comfortable for you.
Glute bridge march
Target: Glutes, hamstrings
Modification – Glute bridge hold:
- Simplify the movement by holding a glute bridge.
Dumbbell reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Static lunge:
- Focus on one leg at a time.
Dumbbell single-leg deadlift
Target: Hamstrings, back, core
Modification – Romanian deadlift:
- Can't stop rotating your torso? Romanian deadlifts will help you build up a stronger hip hinge – with dumbbells or a barbell.
Side plank + thread-the-needle
Target: Core (obliques)
Modification:
- To regress, place your knee on the ground.
