Phase 3 Advanced: Day 2 Phase 3 Advanced: Day 2
Centr Team
05 Jun 2023
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Dumbbell chest-supported row:
- If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.
Dumbbell bear row
Target: Upper back, rhomboids, trapezius, rear deltoids, biceps
Modification – Dumbbell renegade row:
- Take the added pressure off your quads with the renegade row.
L-sit static hold
Target: Core
Modification – Bent-knee v-sit:
- The hold can be tough on the hip flexors. Try bent-knee v-sits to give your hip flexors a break.
Dumbbell rear raises
Target: Posterior deltoids, serratus anterior, upper and lower trapezius
Modification – Dumbbell seated rear flys:
- Remove the lower-body element and focus on your form by using a bench or chair.
3-level sit-up
Target: Core, (rectus abdominis, obliques), hip flexors
Modification – Sit-up:
- If the leveled sit-up is too difficult, regress to a regular sit-up.
Dumbbell alternating glute bridge floor press
Target: Glutes, hamstrings, chest, core
Modification – Chest press:
- Drop the glute bridge and perform each rep together.
Dumbbell Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Russian twist:
- Reduce the intensity by dropping the weight and keeping your heels down.
