Phase 1 Beginner: Day 2 Phase 1 Beginner: Day 2
Centr Team
31 May 2023
Leg presses (medium)
Target: glutes, quads, hamstrings, calves, core
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
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.
Push-up on knees
Target: Chest, shoulders, triceps, back, core
Modification – Elevated push-up:
- Doing elevated push-ups on your knees will help you work on your technique.
Dumbbell goblet squat
Target: quads, glutes, hamstrings
Modification:
- Drop the weight down or perform these with just your bodyweight.
Plank
Target: Core, shoulders
Modification:
- To reduce the tension in your elbow joints come down to the forearms.
Heel touches
Target: Obliques, core
Modification:
- Pause between reps if needed.
