Phase 2 Intermediate: Day 1 Phase 2 Intermediate: Day 1
Centr Team
04 Jun 2023
Bulgarian split squat
Target: Glutes, quads, hamstrings, core
Modification – Alternating dumbbell step-up:
- Can't nail the Bulgarian position? Step-ups will target similar muscle groups.
Single-leg hip thrust on box
Target: Glutes, hamstrings, core
Modification – Single-leg glute bridge:
- If you don't have the box or find this movement a little difficult, regress by removing the box.
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
