Phase 2 Advanced: Day 2 Phase 2 Advanced: Day 2
Centr Team
17 May 2022
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- When standing up, your knees and hips should work together to lift.
- Keep your core engaged and back straight.
- Focus on driving the ground away with your firmly-planted feet.
- Remember to squeeze your glutes.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell deadlift:
- If you don't have a barbell, sub in dumbbells instead.
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 – Banded underhand-grip pulldown:
- If you don't have a pull-up bar or can't complete chin-ups with good technique, banded underhand-grip pulldowns will target similar muscle groups.
Banded rear flys
Target: Shoulders, back
Form tips:
- Hold the band with a neutral grip, palms are facing in.
- Keep a slight bend in your arms throughout.
- Focus on squeezing your shoulder blades together as you pull your arms out and back.
- Keep your shoulders locked down, don't let them shrug up.
Modification – Dumbbell seated rear flys:
- If performing flys with a band is too challenging, switch for a pair of light dumbbells and a bench.
Barbell bent-over row
Target: Shoulders, back, chest, core
Form tips:
- Keep your back straight and torso close to horizontal – this will ensure you're pulling with your shoulders, not your upper traps.
- Squeeze your shoulder blades together at the top of the lift.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Banded seated row:
- If you don't have access to a barbell, a banded seated row is a good alternative to work your back muscles.
Barbell shrugs
Target: Traps
Form tips:
- Don't roll your shoulders, they should only move up and down.
- Keep your chest up, no slouching.
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
Single-arm pronated-grip row
Target: Shoulders, chest
Form tips:
- Shoulders down and back.
- Avoid overusing your traps to row.
Modification – Dumbbell single-arm row:
- If this variation is uncomfortable for you, bring your elbow closer towards your torso and perform a traditional single-arm row instead
