Phase 3 Advanced: Day 5 Phase 3 Advanced: Day 5
Centr Team
05 Jun 2023
Barbell single-leg hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you struggle with stability on one leg, opt for more stability on both legs.
Walking dumbbell lunge
Target: Quads, glutes, hamstrings, core
Modification – Alternating dumbbell forward lunge:
- Keep the focus on a single direction.
Plyo jacks
Target: Full-body
Modification:
- Regress to regular jumping jacks, or step it out if the impact is too much.
Dumbbell alternating skater lunges
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Alternating curtsy lunge:
- If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.
In-out plank jacks
Target: Full-body
Modification – In-out push-up:
- This move can be quite challenging. Take out the impact with in-out push-ups.
- These can also be done on your knees.
Dumbbell front squat
Target: Glutes, quads, core, hamstrings
Modification – Barbell forward static lunge:
- If you are unable to squat to a good depth, a static lunge will help you work on stability and level up any weaknesses.
Side-step squats
Target: Quads, hamstrings, glutes, calves
Modification – Step-out squat:
- Try a different variation to hit the same muscle groups.
Dumbbell deadlift
Target: Back, glutes, hamstrings, quads
Modification – Weighted hip thrust:
- Hit your posterior chain while on the floor. Ensure you're using a solid weight.
