Phase 2 Intermediate: Day 4 Phase 2 Intermediate: Day 4
Centr Team
04 Jun 2023
Dumbbell front squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weights and work on your form with bodyweight squats.
Alternating lunge + rotation
Target: Glutes, quads, hamstrings, core
Modification:
- Always work to a range of motion that suits you.
- If you're performing this exercise on a hard surface, protect your knees by using an exercise mat or folding your towel in half.
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Walkouts
Target: Core muscles, rectus abdominis, obliques, transverse abdominis, shoulders, arms
Modification – Plank shoulder tap:
- Plank shoulder taps are a great alternative exercise for your core and shoulders.
Weighted scissor kicks
Target: Core, rectus abdominis, obliques, hip flexors
Modification:
- To regress, drop down the weight.
- If this is still too difficult, support yourself with your elbows and hands on the floor behind you.
Glute bridge
Target: Glutes, hamstrings, core
Modification:
- Work at a pace and range of motion that suits you.
Dumbbell Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Russian twist:
- Slow down the pace and work on your obliques with a heels-down variation of the Russian twist.
High plank hold
Target: Core, glutes
Modification – Plate front raise:
- If planks aggravate your wrists, swap in a plate front raise and activate your core and glutes to work the same areas.
Switches
Target: Legs, core
Modification – Squat pulse:
- This alternative will continue to build your lower-body without the impact.
Mountain climbers
Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps
Modification:
- Bring down the speed and step it out.
