Phase 3 Intermediate: Day 3 Phase 3 Intermediate: Day 3
Centr Team
05 Jun 2023
Barbell back squat
Target: Glutes, quads, hamstrings, core
Modification – Barbell box squat:
- Use this alternative to build up good form and squat depth.
Alternating dumbbell step-up
Target: Glutes, quads, hamstrings, core
Modification – Barbell hip thrust:
- If you're having trouble with balance or working your glutes, use a hip thrust to target this area.
Leg curl
Target: Hamstrings
Modification – Romanian deadlift:
- If you're not feeling your hamstrings working, switch to a Romanian deadlift which takes your calves out of the equation.
Lateral lunge + pulse
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating side lunge:
- Remove the pulse until you're ready.
Squat pulse
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Perform bodyweight squats until you're ready to pulse.
