Phase 2 Beginner: Day 2 Phase 2 Beginner: Day 2
Centr Team
31 May 2023
Dumbbell Romanian deadlift
Target: Hamstrings, glutes, lower back
Modification – Weighted hip thrust:
- Hit your posterior chain while on the floor. Ensure you're using a solid weight.
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Push-up on knees
Target: Chest, shoulders, triceps, back, core
Modification – Elevated push-up:
- Doing elevated push-ups on your knees will help you work on your technique.
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.
Crunch + punch
Target: Rectus abdominis, obliques, shoulders
Modification – Crunch:
- Remove the punches and continue working on your core with regular crunches.
Reverse crunches
Target: Core, lower abdominals
Modification:
- Take the crunches at a pace that suits you.
- If the move feels too strong, rest your feet in between reps but ensure you're still contracting your abnominals when you bring your knees inward.
