Phase 2 Intermediate: Day 4 Phase 2 Intermediate: Day 4
Centr Team
04 Jun 2023
Dumbbell bear row
Target: Upper back, rhomboids, trapezius, rear deltoids, biceps
Modification – Dumbbell renegade row:
- Take the added pressure off your quads with the renegade row.
Plank shoulder tap
Target: Core, shoulders, arms
Modification – High plank hold:
- Take out the taps and hold a plank to regress.
Dumbbell lateral raise
Target: Shoulders, chest
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
Side plank + reach
Target: Core (obliques, rectus abdominis), hip muscles, shoulders, back
Modification – Modified side plank dips:
- This alternative core exercise also works on your obliques, in a less strenuous stance.
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Dumbbell skull crushers
Target: Triceps, lats
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
Plank get-ups
Target: Core , shoulders
Modification:
- Rest in between reps or reduce the intensity completely coming down to a forearm plank.
- You may also complete either movement on your knees.
