Phase 3 Advanced: Day 4 Phase 3 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 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.
Bulgarian split squat
Target: Glutes, quads, hamstrings, core
Form tips:
- Make sure the bench height is not too high for your back foot to rest on – aim for knee height or just below.
- Keep your butt tucked in and glutes engaged on the rear leg to help open up your hip and retain stability.
- Your front knee should be soft (not locked) and aligned with your toes.
Modification – Alternating dumbbell step-up:
- Can't nail the Bulgarian position? Step-ups will target similar muscle groups.
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.
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.
Dumbbell front squat
Target: Glutes, quads, core, hamstrings
Form tips:
- Chest and elbows up.
- Engage your core to keep your torso upright, and avoid arching or rounding your back.
- Toes pointed out and knees in line with toes.
Modification – Barbell forward static lunge:
- If you are unable to squat to a good depth, a static lunge will help you work on stability and level up any weaknesses.
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.
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.
