Phase 2 Advanced: Day 1 Phase 2 Advanced: Day 1
Centr Team
06 Jun 2023
Barbell back squat
Target: Glutes, quads, hamstrings, core
Modification – Barbell box squat:
- Use this alternative to build up good form and squat depth.
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.
Alternating side lunge
Target: Quads, abductors, glutes, adductors, and hamstrings
Modification – Static lateral lunge:
- Reduce the intensity with a static variation.
Leg presses (medium)
Target: Glutes, quads, hamstrings, calves, core
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
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.
