Phase 1 Intermediate: Day 4 Phase 1 Intermediate: Day 4
Centr Team
04 Jun 2023
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Drop the weight down or perform these with just your bodyweight.
Cossack squats
Target: Quads, hamstrings, glutes, adductors (inner thigh muscles), calf muscles
Modification – Sumo squat:
- Sumo squats are a simplier movement that work similar muscle groups.
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.
Bird dog
Target: Back, shoulders, glutes, core
Modification – Modified dead bug:
- Flip over and try a modified dead bug to work the core.
Weighted sit-up
Target: Core, rectus abdominis, obliques
Modification – Sit-up:
- To regress, remove the weight.
Windmill
Target: Upper
Modification:
- Bringing your knees down to the ground. Otherwise hold a low-plank.
Plank hip-dips
Target: Core, obliques, rectus abdominis
Modification – Plank:
- If the hip dips are too much, hold a plank.
- Can be done on forearms or hands.
Yoga push-up
Target: Chest (pectoralis major), shoulders (deltoids), triceps, core
Modification – Push-up:
- Regress the movement to a regular push-up to continue building your upper-body strength.
Bear crawl
Target: Shoulders, back, quads
Modification – Rocking chair:
- Try slowing down your crawl and dropping your knees between reps first.
- Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.
Side gorilla
Target: Quads, hamstrings, glutes, calf muscles, arms
Modification – Windmill plank:
- Another way to work on your shoulder strength is through the windmill plank. This can be done on knees or toes.
