Phase 2 Intermediate: Day 5 Phase 2 Intermediate: Day 5
Centr Team
04 May 2021
Dumbbell single-arm shoulder press
Target: Shoulders, chest
Form tips:
- Keep your shoulders down and level to ensure good form.
- Set up so your forearms are straight with a 90 degree bend at the elbow.
Modification – Dumbbell seated shoulder press:
- If you're dropping your form on the single-arm press, switch to both arms to build up strength.
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.
Alternating curtsy lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Form tips:
- Knees should move in line with your toes.
- Chest and eyes up, and maintain core engagement for stability.
Modification – Bulgarian split squat:
- If lateral movement patterns bother your knees, build up strength and stability with a Bulgarian split squat.
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.
