Phase 4 Advanced: Day 2 Phase 4 Advanced: Day 2
Centr Team
04 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.
Jump lunges
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell alternating reverse lunge:
- Take out the impact but keep your legs working with weights.
Barbell single-leg deadlift
Target: Hamstrings, back, core
Modification – Romanian deadlift:
- If you're struggling to lift without rotating your torso, a Romanian deadlift will help you build up a stronger hinge movement.
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.
Leg extension
Target: Quads, calves
Modification – Dumbbell front squat:
- If the machine move strains your back, try a slow and controlled dumbbell front squat, focusing on engaging your core as much as possible.
Machine calf raise
Target: Calves, core
Modification – Dumbbell calf raise:
- Can't access the calf raise machine? Get those muscles working with dumbbells instead.
