Phase 2 Beginner: Day 1 Phase 2 Beginner: Day 1
Centr Team
01 Jun 2023
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.
Deadlifts
Target: Glutes, hamstrings, lower back (erector spinae), quads
Modification – Weighted hip thrust:
- Hit your posterior chain while on the floor.
- Ensure you're using a solid weight
Dumbbell alternating reverse lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Split squat:
- Focus on one leg at a time.
Sumo squat
Target: Legs
Modification – Fire hydrants:
- If you'd like to work on your adductors without squatting, try fire hydrants.
