Phase 1 Intermediate: Day 5 Phase 1 Intermediate: Day 5
Centr Team
04 May 2021
Barbell military press
Target: Shoulders, back, chest, core
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Maintain an engaged core.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell seated shoulder press:
- If you find the military press position tough, start with a seated dumbbell press and focus on engaging your core and keeping your shoulders down.
Dumbbell lateral raise
Target: Shoulders, chest
Form tips:
- Lead with your elbows, maintaining a slight bend at all times.
- Don't swing your arms up using momentum – use control to lift the weights.
- Keep your core engaged throughout.
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
Dumbbell rear raise
Target: Shoulders, chest
Form tips:
- Chest up, but don't worry too much about perfect upright posture – this raise is all about isolating your deltoids.
- Focus on form and tempo, not how heavy you can lift.
- Control your lifts, don't swing your arms using momentum.
Modification – Dumbbell seated rear flys:
- Try flys if you struggle to hold position or keep control of the rear raise.
Bodyweight squat
Target: Glutes, hamstrings, quads
Form tips:
- Core engaged and back straight as you squat down.
- Squat down only as low as you are comfortable.
- For better control, think about pushing the floor away with your feet.
Modification – Alternating dumbbell step-up:
- Step-ups will target similar muscle groups if squat positioning is tough.
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.
Alternating side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Form tips:
- Chest and eyes up, and maintain core engagement for extra stability.
- Knees should move in line with your toes.
- Plant your feet firmly and control the lunge with your toes and heels.
Modification – Alternating curtsy lunge:
- A curtsy lunge works similiar muscles without demanding as much from your hips.
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.
