Phase 2 Advanced: Day 2 Phase 2 Advanced: Day 2
Centr Team
05 May 2021
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- When standing up, your knees and hips should work together to lift.
- Keep your core engaged and back straight.
- Focus on driving the ground away with your firmly-planted feet.
- Remember to squeeze your glutes.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Barbell hip thrust:
- If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.
Weighted chin-up
Target: Lats, shoulders, back, 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.
- Remove the weight if you're unable to maintain good form.
Modification – Seated banded lat pulldown:
- This pulldown can be used to strengthen similiar muscle groups if you can't access a chin-up bar.
Cable standing rear flys
Target: Shoulders, upper back
Form tips:
- Stay in control – don't over extend your arms as they move back or compromise your shoulders.
- Keep a slight bend in your elbows at all times.
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Seated machine row
Target: Shoulders, back, lats
Form tips:
- Adjust the machine to the correct height – you should be able to pull the handles toward your body with elbows at 90 degrees.
- Sit up tall and activate your core.
- The row should start with pulling back your shoulder blades.
- Keep your shoulders down away from your ears or your traps will be doing all the work.
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
Lat pulldown
Target: Lats, shoulders, back
Form tips:
- Activate your core.
- Lean back from your hips (not waist) to avoid arching your lower back.
- Chest up to ensure you're working the right muscles.
Modification – Seated banded lat pulldown:
- Using a band will help you build up the basics of this exercise.
Dumbbell shrugs
Target: Shoulders, traps
Form tips:
- Avoid rolling your shoulders back at the top of the shrug – maintain a straight up and down trajectory.
- Chest up and avoid slouching.
Modification – Barbell shrugs:
- If the mechanics of this move trip you up, use a barbell to practice the lift with more control.
