Phase 3 Intermediate: Day 5 Phase 3 Intermediate: 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 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 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 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.
Bodyweight squat
Target: Glutes, hamstrings, quads
Form tips:
- Core engaged and back straight as you squat down.
- Squat down only as low as you are comfortable.
- For better control, think about pushing the floor away with your feet.
Modification – Alternating dumbbell step-up:
- Step-ups will target similar muscle groups if squat positioning is tough.
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.
Dumbbell alternating skater lunges
Target: Glutes, quads, hamstrings, hip abductors and adductors
Form tips:
- Only move at a pace that allows good foot placement and control.
- Focus on loading up your front leg.
- Ensure your knees are moving in the same direction as your toes.
Modification – Alternating curtsy lunge:
- If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.
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.
