Phase 2 Intermediate: Day 1 Phase 2 Intermediate: Day 1
Centr Team
05 Jun 2023
Barbell bench hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Romanian deadlift
Target: Hamstrings, back, core
Modification – Dumbbell single-leg deadlift:
- If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.
Bulgarian split squat
Target: Quads, glutes, hamstrings, calves
Modification – Dumbbell alternating reverse lunge:
- Simplify it with reverse lunges.
