Phase 3 Intermediate: Day 5 Phase 3 Intermediate: Day 5
Centr Team
04 May 2021
Dumbbell seated arnold press
Target: Shoulders, chest
Form tips:
- Start with a lighter weight to ensure you can maintain good form.
- Keep your core engaged throughout.
Modification – Dumbbell single-arm seated press:
- If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.
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.
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.
Dumbbell single-leg deadlift
Target: Hamstrings, back, core
Form tips:
- Keep your hips square and avoid any rotation.
- Maintain a neutral spine.
- Don't rush the descent – balance is key.
Modification – Romanian deadlift:
- Can't stop rotating your torso? Romanian deadlifts will help you build up a stronger hip hinge.
Barbell single-leg deadlift
Target: Hamstrings, back, core
Form tips:
- Keep your hips square, avoiding any rotation in the movement.
- Your spine should remain neutral.
- Balance is key, so don't rush when lowering the barbell.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Romanian deadlift:
- If you're struggling to lift without rotating your torso, a Romanian deadlift will help you build up a stronger hinge movement.
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.
