Phase 2 Advanced: Day 5 Phase 2 Advanced: Day 5
Centr Team
06 Jun 2023
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Single-leg glute bridge
Target: Glutes, hamstrings, core
Modification – Glute bridge walk:
- Use this exercise to give each leg a rest between reps.
Barbell alternating reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Barbell forward static lunge:
- If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.
Walking dumbbell lunge
Target: Quads, glutes, hamstrings, core
Modification – Alternating dumbbell forward lunge:
- Keep the focus on a single direction.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure off your wrists with clamshells.
