Phase 3 Intermediate: Day 2 Phase 3 Intermediate: Day 2
Centr Team
17 May 2022
Alternating dumbbell forward lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Make sure you are well balanced before lunging.
- Watch your knees aren't caving inward – they should be moving in the same direction as your toes.
- Try to create a 90 degree angle with your forward knee when you lunge.
Modification – Bulgarian split squat:
- This static variant will help you build greater hip stability if you struggle with control.
Alternating dumbbell step-up
Target: Glutes, quads, hamstrings, core
Form tips:
- Select a box height that allows you to perform with correct form. It shouldn't be too high or low.
- Placed your whole foot onto the box to generate the force to step up.
- Move at a pace you can control so you stay balanced.
Modification – Barbell hip thrust:
- If you're having trouble with balance or working your glutes, use a hip thrust to target this area.
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.
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.
