Phase 1 Intermediate: Day 1 Phase 1 Intermediate: Day 1
Centr Team
04 Jun 2023
Chest press
Target: Chest
Modification – Knee push-up:
- If you don't feel comfortable holding dumbbells overhead, flip over and try push-ups instead.
- Can be done on your knees or toes.
Dumbbell glute bridge chest fly
Target: Chest (pectoralis major), glutes, hamstrings
Modification:
- Eliminate the glute bridge and perform alternating flies.
Knee push-up
Target: Chest, shoulders, triceps
Modification:
- To regress, try bending to just the halfway point. If that becomes too much, hold a low plank.
Dumbbell alternating glute bridge floor press
Target: Glutes, hamstrings, chest, core
Modification – Chest press:
- Drop the glute bridge and perform each rep together.
Dumbbell kickbacks
Target: Triceps
Modification – Dumbbell skull crushers:
- If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.
Overhead dumbbell extension
Target: triceps, shoulders, core
Modification – Dumbbell kickbacks:
- If you can't get the dumbbell overhead, use the kickbacks to hit the triceps.
