Phase 1 Advanced: Day 2 Phase 1 Advanced: Day 2
Centr Team
04 Jun 2023
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
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.
Bulgarian split squat
Target: Glutes, quads, hamstrings, core
Modification – Alternating dumbbell step-up:
- Can't nail the Bulgarian position? Step-ups will target similar muscle groups.
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Drop the weight down or perform these with just your bodyweight.
Dumbbell calf raise
Target: Calves
Modification – Dumbbell front squat:
- You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.
