Phase 3 Advanced: Day 3 Phase 3 Advanced: Day 3
Centr Team
06 Jun 2023
Barbell bench hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.
Single-leg deadlift + jump
Target: Quads, hamstrings, glutes, calves, core
Modification – Dumbbell single-leg RDL:
- Substitute the intensity of the jump with dumbbells.
Good mornings
Target: Glutes, hamstrings, back
Modification – Dumbbell Romanian deadlift:
- The dumbbell romanian deadlift hits similar muscle groups, just without the bar over your shoulders.
Lateral lunge + knee drive
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating lateral lunge:
- Remove the knee drive until you're ready.
Barbell alternating reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Barbell forward static lunge:
- If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.
Leg curl
Target: Hamstrings
Modification – Romanian deadlift:
- If you're not feeling your hamstrings working, switch to a Romanian deadlift which takes your calves out of the equation.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
