Phase 3 Intermediate: Day 2 Phase 3 Intermediate: Day 2
Centr Team
04 May 2021
Barbell forward static lunge
Target: Quads, glutes, hamstrings, core
Form tips:
- Engage your core.
- Keep your knees in line with your toes to avoid your knees caving toward each other.
- 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 – Alternating dumbbell forward lunge:
- Try a dumbbell lunge if you experience any issues holding the bar on your shoulders.
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.
Leg extension
Target: Quads, calves
Form tips:
- Sit up tall and keep your core engaged – slouching can aggravate your lower back, especially with heavier weights.
- Control your tempo and focus on the squeeze to get full benefit.
Modification – Dumbbell front squat:
- If the machine move strains your back, try a slow and controlled dumbbell front squat, focusing on engaging your core as much as possible.
Leg curl
Target: Hamstrings, glutes, calves
Form tips:
- Only work with a weight that allows you to maintain good form, otherwise you may overcompensate with your lower back.
- Press your hips into the bench and don't allow them to rise up as you curl.
- Foot positioning can increase the challenge – e.g. toes up toward your shin as you curl up, and toes down as you lower your legs.
Modification – Romanian deadlift:
- If you're not feeling your hamstrings working, switch to a Romanian deadlift which takes your calves out of the equation.
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.
