Phase 1 Advanced: Day 4 Phase 1 Advanced: Day 4
Centr Team
04 Jun 2023
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Drop the weight down or perform these with just your bodyweight.
Turkish half get-up
Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, hips
Modification – Weighted sit-up:
- Hit your core and shoulders with a weighted sit-up instead.
Dumbbell deadlift
Target: Hamstrings, glutes, lower back
Modification – Weighted hip thrust:
- Hit your posterior chain while on the floor. Ensure you're using a solid weight.
Side plank + thread-the-needle
Target: Core (obliques)
Modification:
- To regress, place your knee on the ground.
Weighted sit-up
Target: Core, rectus abdominis, obliques
Modification – Sit-up:
- To regress, remove the weight.
Dead bug
Target: Core
Modification – Modified dead bug:
- Simplify the movement by keeping your arms up the entire time.
Kick sits
Target: Quads, hamstrings, glutes, calf muscles, shoulders
Modification – Mountain climbers:
- Mountain climbers provide a similar cardio burn whilst also hitting the core and hip flexors.
Bear crawl
Target: Shoulders, back, quads
Modification – Rocking chair:
- Try slowing down your crawl and dropping your knees between reps first.
- Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.
Side gorilla
Target: Quads, hamstrings, glutes, calf muscles, arms
Modification – Windmill plank:
- Another way to work on your shoulder strength is through the windmill plank. This can be done on knees or toes.
Mountain climbers
Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps
Modification:
- Bring down the speed and step it out.
