Phase 1 Advanced: Day 4 Phase 1 Advanced: Day 4
Centr Team
05 May 2021
Barbell back squat
Target: Glutes, quads, hamstrings, core
Form tips:
- As you lower into your squat, cast your eyes down to prevent craning your neck and excessively arching your lower back.
- Keep your knees in line with your toes so they're not caving in toward each other.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Barbell box squat:
- Use this alternative to build up good form and squat depth.
Barbell alternating reverse lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Tuck your butt in and engage your core to avoid arching your back as you lunge.
- Balance is key, so control the barbell and don't rush through the exercise.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Barbell forward static lunge:
- If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.
Barbell hip thrust
Target: Glutes, hamstrings, core
Form tips:
- Tuck in your chin.
- Activate your core to prevent arching your lower back as you drive your hips up.
- Keep your feet in line with your hips, as a wider or narrower stance will change the dynamics of the lift.
- If you find it hard to balance the bar, try using a wider grip.
Modification – Barbell single-leg hip thrust:
- If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.
Leg extension
Target: Quads, calves
Form tips:
- Sit up tall and keep your core engaged – slouching can aggravate your lower back, especially with heavier weights.
- Control your tempo and focus on the squeeze to get full benefit.
Modification – Dumbbell front squat:
- If the machine move strains your back, try a slow and controlled dumbbell front squat, focusing on engaging your core as much as possible.
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Form tips:
- Ease into this move, working within a range that is comfortable yet challenging.
- Only move at a pace that allows good foot placement and control.
- Ensure your knees are moving in the same direction as your toes.
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Machine calf raise
Target: Calves, core
Form tips:
- Torso upright and body in a straight line, with your core and glutes switched on.
- Aim to raise and lower to full height and depth, as much as your ankles will allow.
Modification – Dumbbell calf raise:
- Can't access the calf raise machine? Get those muscles working with dumbbells instead.
