Phase 2 Advanced: Day 4 Phase 2 Advanced: Day 4
Centr Team
05 Jun 2023
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.
Dumbbell renegade row + push-up
Target: Upper back, chest, triceps, core
Modification – Dumbbell renegade row:
- Remove the push-up and focus on the rows.
Alternating single-leg v-ups
Target: Core (rectus abdominis, obliques), hip flexors, lower back
Modification – Bent-knee v-sit:
- This exercise works similar muscle groups, but with the added support from your arms.
Dumbbell rear raises
Target: Posterior deltoids, serratus anterior, upper and lower trapezius
Modification – Dumbbell seated rear flys:
- Remove the lower-body element and focus on your form by using a bench or chair.
Body saw
Target: Core (rectus abdominis, transverse abdominis, obliques), shoulders
Modification:
- Hold a low plank until you're ready to add the saws.
Dumbbell alternating glute bridge floor press
Target: Glutes, hamstrings, chest, core
Modification – Chest press:
- Drop the glute bridge and perform each rep together.
Plank get-ups
Target: Core, shoulders
Modification:
- Rest in between reps or reduce the intensity completely coming down to a forearm plank.
- You may also complete either movement on your knees.
