Phase 2 Intermediate: Day 5 Phase 2 Intermediate: Day 5
Centr Team
05 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.
Good mornings
Target: Glutes, hamstrings, back
Modification – Dumbbell Romanian deadlift:
- The dumbbell romanian deadlift hits similar muscle groups, just without the bar over your shoulders.
Static lateral lunge
Target: Quads, abductors, glutes, adductors, and hamstrings
Modification – Sumo squat:
- Reduce the stress on each leg and focus on both at the same time.
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.
