Phase 2 Beginner: Day 3 Phase 2 Beginner: Day 3
Centr Team
04 Jun 2023
Smith bar back squat
Target: Legs
Modification – Dumbbell back squat:
- If you don't have a Smith bar, the dumbbell back squat is a great alternative that will help you progress to the barbell.
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.
Lateral lunge + pulse
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating side lunge:
- Remove the pulse until you're ready.
Single-leg glute bridge
Target: Glutes, hamstrings, core
Modification – Glute bridge walk:
- Use this exercise to give each leg a rest between reps.
