Phase 3 Advanced: Day 3 Phase 3 Advanced: Day 3
Centr Team
05 Jun 2023
Barbell hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell single-leg hip thrust:
- If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.
Single-leg deadlift + jump
Target: Quads, hamstrings, glutes, calves, core
Modification – Dumbbell single-leg RDL:
- Substitute the intensity of the jump with dumbbells.
Romanian deadlift
Target: Hamstrings, back, core
Modification – Dumbbell single-leg deadlift:
- If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.
Lateral lunge + knee drive
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating lateral lunge:
- Remove the knee drive until you're ready.
Dumbbell curtsy lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Reduce the intensity by performing the movement without weights.
- Come down to depth that feels comfortable for you.
Side plank dips
Target: Core, obliques
Modification – Modified side plank dips:
- Come down to your knee to bring the intensity down.
- You can also hold the side plank if the dips become difficult.
Reverse lunge + knee drive
Target: Quads, glutes, calves, core, hip flexors
Modification – Alternating reverse lunge:
- If you find the hop difficult, try performing a knee drive without the skip.
- Otherwise, alternating reverse lunges will hit all the same muscle groups.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
