Phase 2 Intermediate: Day 4 Phase 2 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.
Chin-up
Target: Lats, shoulders, back, biceps
Form tips:
- As you pull upward, keep your shoulders down to protect your neck.
- Core engaged and neutral spine to control the movement.
- As you raise up, keep your chest high, squeeze in your elbows and engage your glutes for lat engagement.
Modification – Seated banded lat pulldown:
- No chin-up bar? Use a band to strengthen similar muscle groups.
Inverted row
Target: Shoulders, back, lats
Form tips:
- Chest up, shoulders back and down – this will help ensure you're engaging your lats.
- Squeeze your shoulder blades together at the back as you row.
- Activate core and glutes for stability.
Modification – Barbell bent-over row:
- Can't maintain good form? Flip the movement to challenge your shoulders and lats with a bent-over row, focusing on tempo and form.
Cable face pull
Target: Upper back, traps, shoulders
Form tips:
- When pulling back with the cable, picture separating your hands as far out to the sides as you can – this will help you target the right muscles.
- Core engaged and spine neutral.
- If you're having difficulty with stability, slightly bend your knees.
Modification – Dumbbell seated rear flys:
- If you experience any shoulder pain, try a seated fly to target similiar muscles with less risk of shoulder elevation.
Zottman curls
Target: Biceps
Form tips:
- Avoid rounding or hunching your shoulders – keep them down and back, with your chest up.
- Slow and controlled movements, using your biceps rather than momentum.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Modification – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
