Phase 3 Advanced: Day 1 Phase 3 Advanced: Day 1
Centr Team
05 Jun 2023
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Modification – Barbell hip thrust:
- If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Jumping lunges + squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell alternating reverse lunge:
- Remove the impact by stepping out your lunges.
Bulgarian split squat
Target: Quads, glutes, hamstrings, calves
Modification – Dumbbell alternating reverse lunge:
- Simplify it with reverse lunges.
Barbell RDL
Target: Glutes, hamstrings, back, lats, core
Modification – Dumbbell Romanian deadlift:
- Reduce the lifting weight by switching the barbell for dumbbells.
Glute bridge hold
Target: Glutes, hamstrings
Modification – Glute bridge:
- If you don't want to hold the bridge, perform regular glute bridges and rest at the bottom.
Alternating dumbbell step-up
Target: Glutes, quads, hamstrings, core
Modification – Barbell hip thrust:
- If you're having trouble with balance or working your glutes, use a hip thrust to target this area.
