Phase 3 Beginner: Day 5 Phase 3 Beginner: Day 5
Centr Team
11 Apr 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.
Romanian deadlift
Target: Hamstrings, back, core
Form tips:
- Drive your hips backward as far as you can while keeping a straight back – this will ensure you feel these lifts in your hamstrings, not your lower back.
- Your spine should stay neutral.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell single-leg deadlift:
- If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.
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.
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.
