Phase 2 Advanced: Day 4 Phase 2 Advanced: Day 4
Centr Team
04 Jun 2023
Kettlebell swings
Target: Glutes, hamstrings, lower back
Modification – Weighted hip thrust:
- If you don't have a kettlebell, weighted hip thrusts will also power your posterior chain (glutes, hamstrings, lower back).
- Keep your lifts short and powerful for maximum effect.
Glute bridge walk
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Reduce the intensity by holding the glute bridge.
Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Modified side plank dips:
- If you're feeling lower back pain, try hitting the obliques with this side plank variation.
- Don't forget to swap sides.
Dumbbell curtsy lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Reduce the intensity by performing the movement without weights.
- Come down to depth that feels comfortable for you.
Elbow-to-knee jumps
Target: Legs, obliques
Modification:
- Work at a pace and range of motion that suits you.
Weighted toe touches
Target: Core, rectus abdominis, obliques
Modification:
- Reduce the intensity by removing the dumbbells.
- If this exercise is still too intense, only lift up to a point that's comfortable and take rest in between reps when needed.
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.
Moving ice skaters
Target: Full-body, quads, hamstrings, glutes
Modification:
- Regress this movement with regular ice skaters at a slower pace.
- You may also remove the impact by stepping it out.
Plank jacks + push-up
Target: Chest, core, shoulders
Modification – Plank jacks:
- Continue working on your core and your lower-body with plank jacks.
- You can also reduce the impact by stepping out the movement.
Spider climbers
Target: Core, shoulders
Modification – Mountain climbers:
- Simplify the movement with mountain climbers.
- You may reduce the impact by stepping it out.
Kick sits
Target: Quads, hamstrings, glutes, calf muscles, shoulders
Modification – Mountain climbers:
- Mountain climbers provide a similar cardio burn whilst also hitting the core and hip flexors.
