Phase 2 Advanced: Day 2 Phase 2 Advanced: Day 2
Centr Team
05 Jun 2023
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Dumbbell chest-supported row:
- If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Plank roll
Target: Core (rectus abdominis, obliques, transverse abdominis), shoulders, hip muscles
Modification:
- Hold a low plank until you're ready to add the roll.
- You can drop your knees down for added support.
Barbell upright row
Target: Shoulders, traps
Modification – Dumbbell upright row:
- If you experience any discomfort, try a dumbbell row which will allow you to adjust the grip to keep your shoulders comfortable.
Dumbbell rear delt rows
Target: Rear deltoids, rhomboids, trapezius, biceps
Modification:
- Drop the weight down or perform these with just your bodyweight.
Reverse crunch
Target: Lower abdominals, hip flexors, lower back
Modification:
- Take this at a slower pace and to a range that you're comfortable with.
Alternating Arnold press
Target: Shoulders, chest
Modification – Dumbbell seated Arnold press:
- Stick to this variation if you struggle to stabilize or perform even presses with the alternating exercise.
Dumbbell plank drag
Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms
Modification – High plank hold:
- Holding a high plank will still work your core and shoulders.
