Phase 2 Advanced: Day 2 Phase 2 Advanced: Day 2
Centr Team
04 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.
Barbell RDL
Target: Glutes, hamstrings, back, lats, core
Modification – Dumbbell Romanian deadlift:
- Reduce the lifting weight by switching the barbell for dumbbells.
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 goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Machine calf raise
Target: Calves, core
Modification – Dumbbell calf raise:
- Can't access the calf raise machine? Get those muscles working with dumbbells instead.
