Phase 4 Advanced: Day 5 Phase 4 Advanced: Day 5
Centr Team
17 May 2022
Dumbbell seated shoulder press
Target: Shoulders, chest
Form tips:
- Core engaged and legs planted firmly (yes, even when seated) – you don't want to overload your lower back with excessive extension.
- Set up so your forearms are straight with a 90 degree bend at the elbow.
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
Dumbbell front raise + rotation
Target: Shoulders, traps
Form tips:
- Keep your core engaged and back straight.
- Only work within a range of motion that is comfortable for your shoulders.
- Lift with control, not momentum.
- Don't load up on weight if it's uncomfortable for your shoulders.
Modification – Plate front raise:
- If you struggle to hold good form on the rotation, switch to a straight up and down plate raise.
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 upright row
Target: Shoulders, traps
Form tips:
- Chest up.
- Engage your core and glutes and keep a strong, upright posture.
- Don't bring your hands (and weights) in too close to each other.
Modification – Dumbbell incline upright row:
- The incline variation allows for less vertical movement, making it easier on your shoulders.
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.
Dumbbell shrugs
Target: Shoulders, traps
Form tips:
- Avoid rolling your shoulders back at the top of the shrug – maintain a straight up and down trajectory.
- Chest up and avoid slouching.
Modification – Barbell shrugs:
- If the mechanics of this move trip you up, use a barbell to practice the lift with more control.
Weighted plate crunch
Target: Core, obliques
Form tips:
- Tempo and control are critical to work your abs – don't use momentum.
- Maintain an activated core to ensure your abs are working, not your lower back.
Modification – High plank hold:
- If crunches cause back or neck pain, use this isometric hold to build up core strength.
