Phase 3 Advanced: Day 4 Phase 3 Advanced: Day 4
Centr Team
04 Jun 2023
Smith bar back squat
Target: Legs
Modification – Dumbbell back squat:
- If you don't have a Smith bar, the dumbbell back squat is a great alternative that will help you progress to the barbell.
Knee hug + reverse lunge
Target: Legs
Modification – Split squat:
- If you find the knee drive and hug challenging, keep working on your balance with single-leg split squats.
Dumbbell power clean + squat
Target: Full-body
Modification – Dumbbell back squat:
- Keep focus on just the squat.
Walkouts
Target: Core muscles, rectus abdominis, obliques, transverse abdominis, shoulders, arms
Modification – Plank shoulder tap:
- Plank shoulder taps are a great alternative exercise for your core and shoulders.
Weighted scissor kicks
Target: Core, rectus abdominis, obliques, hip flexors
Modification:
- To regress, drop down the weight.
- If this is still too difficult, support yourself with your elbows and hands on the floor behind you.
Boat hold
Target: Rectus abdominis, obliques, core
Modification – Bent-knee v-sit:
- To avoid the hold, you can do bent-knee v-sits.
Dead bug
Target: Core
Modification – Modified dead bug:
- Simplify the movement by keeping your arms up the entire time.
Lateral bear crawls
Target: Core, shoulders, hips
Modification – Plank get-ups:
- If the crawl is challenging, you can still work your core and shoulders with plank get-ups.
Inchworm + tuck jump
Target: Full-body
Modification – Walkouts:
- Take the impact out by removing the jumps and focus on the walkouts.
- You can also perform a regular bodyweight squat instead of a tuck jump.
Plank get-ups
Target: Core , shoulders
Modification:
- Rest in between reps or reduce the intensity completely coming down to a forearm plank.
- You may also complete either movement on your knees.
V sit-up
Target: Core (rectus abdominis, obliques), hip flexors, lower back
Modification – Bent-knee v-sit:
- Bring the knees inward to ease the movement.
