Phase 2 Intermediate: Day 2 Phase 2 Intermediate: Day 2
Centr Team
04 May 2021
Barbell alternating reverse lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Tuck your butt in and engage your core to avoid arching your back as you lunge.
- Balance is key, so control the barbell and don't rush through the exercise.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Barbell forward static lunge:
- If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.
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.
Dumbell 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.
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.
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.
