Phase 2 Advanced: Day 4 Phase 2 Advanced: Day 4
Centr Team
05 May 2021
Barbell front squat
Target: Quads, glutes, core, hamstrings
Form tips:
- Chest up and elbows high to prevent rounding your back.
- Keep your knees in line with your toes to ensure they're not caving in toward each other.
Modification – Dumbbell front squat:
- Use dumbbells to get your shoulder and elbow positioning right before returning to a barbell.
Barbell forward static lunge
Target: Quads, glutes, hamstrings, core
Form tips:
- Engage your core.
- Keep your knees in line with your toes to avoid your knees caving toward each other.
- 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 – Alternating dumbbell forward lunge:
- Try a dumbbell lunge if you experience any issues holding the bar on your shoulders.
Barbell single-leg hip thrust
Target: Glutes, hamstrings, core
Form tips:
- Keep your hips square and avoid any rotation.
- If you find it hard to balance the bar, try using a wider grip.
Modification – Barbell hip thrust:
- If you struggle with stability on one leg, opt for more stability on both legs.
Dumbbell alternating skater lunges
Target: Glutes, quads, hamstrings, hip abductors and adductors
Form tips:
- Only move at a pace that allows good foot placement and control.
- Focus on loading up your front leg.
- Ensure your knees are moving in the same direction as your toes.
Modification – Alternating curtsy lunge:
- If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.
Leg curl
Target: Hamstrings, glutes, calves
Form tips:
- Only work with a weight that allows you to maintain good form, otherwise you may overcompensate with your lower back.
- Press your hips into the bench and don't allow them to rise up as you curl.
- Foot positioning can increase the challenge – e.g. toes up toward your shin as you curl up, and toes down as you lower your legs.
Modification – Romanian deadlift:
- If you're not feeling your hamstrings working, switch to a Romanian deadlift which takes your calves out of the equation.
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.
