Phase 2 Advanced: Day 1 Phase 2 Advanced: Day 1
Centr Team
05 Jun 2023
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Jumping lunges
Target: Quads, hamstrings, glutes, calf muscles
Modification – Alternating reverse lunge:
- Remove the impact by stepping out your lunges.
Dumbbell Romanian 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.
Frog hops
Target: Quads, glutes, hamstrings, core
Modification – Frog squats:
- Hit similar muscle groups without the impact.
Dumbbell bench step-ups
Target: Glutes, quads, hamstrings, calves
Modification – Dumbbell forward lunge:
- If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.
Dumbbell alternating reverse lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Split squat:
- Focus on one leg at a time.
