Phase 3 Advanced: Day 2 Phase 3 Advanced: Day 2
Centr Team
04 Jun 2023
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Dumbbell single-leg RDL
Target: Hamstrings, glutes, lower back, core
Modification – Dumbbell Romanian deadlift:
- Keep working on the two-legged version until you're comfortable to do it on a single leg.
- You may also use your opposite leg in a kickstand position to assist you.
Bulgarian split squat
Target: Glutes, quads, hamstrings, core
Modification – Alternating dumbbell step-up:
- Can't nail the Bulgarian position? Step-ups will target similar muscle groups.
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Machine calf raise
Target: Calves, core
Modification – Dumbbell calf raise:
- Can't access the calf raise machine? Get those muscles working with dumbbells instead.
