Phase 2 Advanced: Day 3 Phase 2 Advanced: Day 3
Centr Team
05 Jun 2023
Barbell single-leg hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you struggle with stability on one leg, opt for more stability on both legs.
Dumbbell forward lunge
Target: Quadriceps, glutes, hamstrings, calves
Modification – Split squat:
- Reduce the intensity by dropping the weight down or performing the exercise bodyweight.
- Otherwise, split squats require less balance but work the same muscles.
Wide to narrow squat jumps
Target: Quads, hamstrings, glutes, calves, core
Modification – Step-out squat:
- Remove the impact by stepping out your squats.
Romanian deadlift
Target: Hamstrings, back, core
Modification – Dumbbell single-leg deadlift:
- If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.
Donkey kicks
Target: Glutes
Modification – Single-leg glute bridge:
- Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.
Dumbbell alternating skater lunges
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Alternating curtsy lunge:
- If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.
Side plank dips
Target: Core, obliques
Modification – Modified side plank dips:
- Come down to your knee to bring the intensity down.
- You can also hold the side plank if the dips become difficult.
