Phase 1 Intermediate: Day 4 Phase 1 Intermediate: Day 4
Centr Team
04 May 2021
Wide-grip deadlift
Target: Back, lats, glutes
Form tips:
- Take the time to set up and get balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- Your knees and hips should work together to lift.
- Chest up, core locked and drive away from the floor with your feet as you lift – keeping your back as straight as possible.
- Squeeze your glutes as you lift.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Barbell full deadlift:
- If you struggle with form on the wide-grip variation, try a more conventional deadlift.
Assisted pull-ups
Target: Lats, shoulders, back
Form tips:
- Shoulders down, core and glutes engaged, spine neutral.
- Squeeze your elbows into your ribs as you pull up – this will help ensure you're working your lats.
Modification – Seated banded lat pulldown:
- Can't get your lats to engage? Step back to the banded pulldown.
Dumbbell single-arm row
Target: Shoulders, chest, lats
Form tips:
- Position yourself facing downward, chest up and out, with shoulders down away from your ears.
- Find a foot positioning that makes your hips as level as possible.
- Push through the hand you are leaning on to stabilize yourself.
- Keep a neutral spine and avoid rotating your torso.
Modification – Dumbbell chest-supported row:
- If you can't maintain good form with a single-arm row, try the chest supported version for a more simple position.
Underhand-grip lat pulldown
Target: Lats, shoulders, back, biceps
Form tips:
- Sit up tall and activate your core.
- Initiate the pull by bringing your shoulders down – try not to pull with your arms.
- Squeeze your elbows in toward your ribs as you pull the bar down.
Modification – Seated banded lat pulldown:
- If you can't access a machine, work the same muscle groups using a band.
Dumbbell hammer curls
Target: Biceps
Form tips:
- Lower the dumbbells with control and make sure you're pushing for the full range of motion.
- Focus on tempo and power the curl with your biceps, not momentum.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
