Phase 1 Advanced: Day 2 Phase 1 Advanced: Day 2
Centr Team
04 May 2021
Weighted pull-ups
Target: Lats, rhomboids, traps, biceps
Form tips:
- The aim is to work your lats, not your forearms, so start with a lower weight.
- Avoid shrugging your shoulders as you pull upward.
- Control the movement by keeping your core activated and spine neutral.
- Activate your glutes and squeeze your elbows in at the top of the lift for max lat engagement.
Modification – Pull-ups:
- If you're not able to maintain good form, remove the weight and work up to it.
Inverted row
Target: Shoulders, back, lats
Form tips:
- Chest up, shoulders back and down – this will help ensure you're engaging your lats.
- Squeeze your shoulder blades together at the back as you row.
- Activate core and glutes for stability.
Modification – Barbell bent-over row:
- Can't maintain good form? Flip the movement to challenge your shoulders and lats with a bent-over row, focusing on tempo and form.
Wide-grip deadlift
Target: Back, lats, glutes
Form tips:
- Take the time to set up and get balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- Your knees and hips should work together to lift.
- Chest up, core locked and drive away from the floor with your feet as you lift – keeping your back as straight as possible.
- Squeeze your glutes as you lift.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Barbell full deadlift:
- If you struggle with form on the wide-grip variation, try a more conventional deadlift.
Dumbbell single-arm row
Target: Shoulders, chest, lats
Form tips:
- Position yourself facing downward, chest up and out, with shoulders down away from your ears.
- Find a foot positioning that makes your hips as level as possible.
- Push through the hand you are leaning on to stabilize yourself.
- Keep a neutral spine and avoid rotating your torso.
Modification – Dumbbell chest-supported row:
- If you can't maintain good form with a single-arm row, try the chest supported version for a more simple position.
Barbell shrugs
Target: Traps
Form tips:
- Don't roll your shoulders, they should only move up and down.
- Keep your chest up, no slouching.
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
