Phase 3 Advanced: Day 1 Phase 3 Advanced: Day 1
Centr Team
06 Jun 2023
Barbell back squat
Target: Glutes, quads, hamstrings, core
Modification – Barbell box squat:
- Use this alternative to build up good form and squat depth.
Squat jump
Target: Quads, hamstrings, glutes, calf muscles, core
Modification:
- Remove the impact and do a squat to calf raise.
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.
Bulgarian split squat
Target: Quads, glutes, hamstrings, calves
Modification – Dumbbell alternating reverse lunge:
- Simplify it with reverse lunges.
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.
