Phase 3 Advanced: Day 5 Phase 3 Advanced: Day 5
Centr Team
06 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.
Squat pulse
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Perform bodyweight squats until you're ready to pulse.
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.
