Phase 3 Advanced: Day 2 Phase 3 Advanced: Day 2
Centr Team
06 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 chest-supported row
Target: Shoulders, back, chest
Modification – Dumbbell single-arm row:
- If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.
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.
Cable face pull
Target: Upper back, traps, shoulders
Modification – Dumbbell seated rear flys:
- If you experience any shoulder pain, try a seated fly to target similiar muscles with less risk of shoulder elevation.
Weighted ab cable curl
Target: Core, back
Modification – Weighted sit-up:
- If you don't have a cable machine, try challenging your core with this dumbbell-based move.
Cable alternating chest press
Target: Chest
Modification – Dumbbell alternating glute bridge floor press:
- Substitute the cable machine out for dumbbells.
- The glute bridge hold is optional.
Dumbbell Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Russian twist:
- Reduce the intensity by dropping the weight and keeping your heels down.
