Phase 2 Beginner: Day 2 Phase 2 Beginner: Day 2
Centr Team
31 May 2023
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Dumbbell alternating reverse lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Split squat:
- Focus on one leg at a time.
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 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.
Plank shoulder tap
Target: Core, shoulders, arms
Modification – High plank hold:
- Take out the taps and hold a plank to regress.
Butterfly crunch
Target: Core
Modification – Crunch:
- If the butterfly stance is too difficult or you're experiencing tightness in your adductors, regress this movement to a regular crunch.
