Phase 2 Intermediate: Day 2 Phase 2 Intermediate: Day 2
Centr Team
04 Jun 2023
Barbell box squat
Target: Glutes, hamstrings, quads
Modification – Bulgarian split squat:
- If you feel unbalanced with the bar on your shoulders, try this unilateral exercise with a lighter load and focus on quality hip movement.
Dumbbell bench step-ups
Target: Glutes, quads, hamstrings, calves
Modification – Dumbbell forward lunge:
- If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.
Dumbbell goblet squat
Target: Quads, glutes, hamstrings
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Leg extension
Target: Quads, calves
Modification – Dumbbell front squat:
- If the machine move strains your back, try a slow and controlled dumbbell front squat, focusing on engaging your core as much as possible.
Machine calf raise
Target: Calves, core
Modification – Dumbbell calf raise:
- Can't access the calf raise machine? Get those muscles working with dumbbells instead.
