Phase 3 Advanced: Day 4 Phase 3 Advanced: Day 4
Centr Team
17 May 2022
Dumbbell back squat
Target: Glutes, hamstrings, quads
Form tips:
- As you squat down, cast your eyes downward to prevent craning your neck and arching your lower back.
- Knees in line with your toes – ensure they're not caving in.
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Barbell bench hip thrust
Target: Glutes, hamstrings, core
Form tips:
- Set up with your feet, knees and hips aligned for optimal thrusting power.
- Your back should be leaning against the bench just below your shoulder blades.
- Chin tucked in, eyes looking straight ahead, and core engaged to avoid arching your back.
- To avoid over-extending your lower back, only bring the bar down as low as you can without your ribs flaring out.
- As you reach the top of the thrust, focus on squeezing your glutes and opening up your hips as you pause slightly.
- At the top of the thrust, your shins should be straight up and down – not at an angle.
Modification – Barbell hip thrust:
- If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.
Bulgarian split squat
Target: Glutes, quads, hamstrings, core
Form tips:
- Make sure the bench height is not too high for your back foot to rest on – aim for knee height or just below.
- Keep your butt tucked in and glutes engaged on the rear leg to help open up your hip and retain stability.
- Your front knee should be soft (not locked) and aligned with your toes.
Modification – Alternating dumbbell step-up:
- Can't nail the Bulgarian position? Step-ups will target similar muscle groups.
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Form tips:
- Ease into this move, working within a range that is comfortable yet challenging.
- Only move at a pace that allows good foot placement and control.
- Ensure your knees are moving in the same direction as your toes.
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Dumbbell front squat
Target: Glutes, quads, core, hamstrings
Form tips:
- Chest and elbows up.
- Engage your core to keep your torso upright, and avoid arching or rounding your back.
- Toes pointed out and knees in line with toes.
Modification – Barbell forward static lunge:
- If you are unable to squat to a good depth, a static lunge will help you work on stability and level up any weaknesses.
Dumbbell calf raise
Target: Calves
Form tips:
- Shoulders back and down, chest up and body in a straight line.
- Activate core and glutes.
- Lock your legs – your ankles should be the only joint moving.
- Keep movement slow and controlled, aiming for maximum raise and contraction at the top of the raise.
Modification – Dumbbell front squat:
- You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.
