Phase 1 Beginner: Day 5 Phase 1 Beginner: Day 5
Centr Team
11 Apr 2021
Dumbbell box squat
Target: Glutes, hamstrings, quads
Form tips:
- Core locked and back straight as you squat – don't round or arch your back as you touch down.
- Squat down only as low as you are comfortable.
- For better control, think about pushing the floor away with your feet.
Modification – Bulgarian split squat:
- Switch to this unilateral exercise using lighter weights to work on any strength imbalance between legs.
Kettlebell deadlift
Target: Glutes, hamstrings, quads, lats, back
Form tips:
- Chest up and core activated to keep your back straight.
- Set up for each rep, ensuring you're balanced before lifting.
- Kettlebell handles should be in line with the middle of your feet.
- As you lift up, drive your legs as though they're pushing the floor away.
- Your knees and hips should be working together to lift.
- Squeeze your glutes at the top of the lift.
Modification – Barbell hip thrust:
- If the mechanics of this move are tough, build up a stronger hip hinge with thrusts.
Alternating dumbbell forward lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Make sure you are well balanced before lunging.
- Watch your knees aren't caving inward – they should be moving in the same direction as your toes.
- Try to create a 90 degree angle with your forward knee when you lunge.
Modification – Bulgarian split squat:
- This static variant will help you build greater hip stability if you struggle with control.
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.
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.
