Phase 2 Intermediate: Day 5 Phase 2 Intermediate: Day 5
Centr Team
04 Jun 2023
Goblet squat
Target: Quads, glutes, hamstrings, calves
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Dumbbell Romanian deadlift
Target: Hamstrings, glutes, lower back
Modification – Weighted hip thrust:
- Hit your posterior chain while on the floor. Ensure you're using a solid weight.
Cossack squats
Target: Quads, hamstrings, glutes, adductors (inner thigh muscles), calf muscles
Modification – Sumo squat:
- Sumo squats are a simplier movement that work similar muscle groups.
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.
Side plank + leg raise
Target: Core (obliques), abductors
Modification:
- To regress, place your knee on the ground.
