Phase 3 Advanced: Day 4 Phase 3 Advanced: Day 4
Centr Team
05 Jun 2023
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Dumbbell bent-over row
Target: Back, shoulders, core
Modification – Isometric dumbbell row:
- Perform each row one at a time to extend your rest period.
Dumbbell seated rear flys
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Weighted sit-up
Target: Core, rectus abdominis, obliques
Modification – Sit-up:
- To regress, remove the weight.
Dumbbell single-arm snatch
Target: Full-body
Modification – Dumbbell thrusters:
- If you're finding the movement tricky, dumbbell thrusters hit similar muscle groups.
Dumbbell plank drag
Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms
Modification – High plank hold:
- Holding a high plank will still work your core and shoulders.
