Phase 2 Beginner: Day 3 Phase 2 Beginner: Day 3
Centr Team
01 Jun 2023
Lateral lunge + pulse
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating side lunge:
- Remove the pulse until you're ready.
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 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.
Single-leg glute bridge
Target: Glutes, hamstrings, core
Modification – Glute bridge walk:
- Use this exercise to give each leg a rest between reps.
