Phase 1 Advanced: Day 2 Phase 1 Advanced: Day 2
Centr Team
06 Feb 2024
This tutorial covers every exercise you'll be doing on day 2 across the three weeks of phase 1. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.
Key lifts
Nail the big compound lifts that will be repeated on day 2 each week.
Barbell back squat
Target: Glutes, quads, hamstrings, core
Modification – Barbell box squat:
- Use this alternative to build up good form and squat depth.
Romanian deadlift
Target: Hamstrings, back, core
Modification – Dumbbell single-leg deadlift:
- If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.
Barbell forward static lunge
Target: Quads, glutes, hamstrings, core
Modification – Alternating dumbbell forward lunge:
- Try a dumbbell lunge if you experience any issues holding the bar on your shoulders.
Barbell hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell single-leg hip thrust:
- If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.
Supporting exercises
Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 2 workouts feeling fresh.
Machine calf raise
Target: Calves, core
Modification – Dumbbell calf raise:
- Can't access the calf raise machine? Get those muscles working with dumbbells instead.
Dumbbell calf raise
Target: Calves
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.
Elevated calf raises
Target: Calves
Modification – Dumbbell calf raise:
- If you don't have access to a bench or step, keep your feet on the ground.
