Phase 1 Beginner: Day 2 Phase 1 Beginner: Day 2
Centr Team
31 May 2023
Dumbbell goblet squat
Target: Quads, glutes, hamstrings
Modification:
- Drop the weight down or perform these with just your bodyweight.
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 alternating reverse lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Static lunge:
- Focus on one leg at a time.
Dumbbell squat curl + press
Target: Quads, hamstrings, glutes, biceps, shoulders
Modification:
- Remove the press and just do a dumbbell squat and curl until you're ready.
