Phase 3 Beginner: Day 1 Phase 3 Beginner: Day 1
Centr Team
01 Jun 2023
Goblet squat
Target: Quads, glutes, hamstrings, calves
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Dumbbell forward lunge
Target: Quadriceps, glutes, hamstrings, calves
Modification – Split squat:
- Reduce the intensity by dropping the weight down or performing the exercise bodyweight.
- Otherwise, split squats require less balance but work the same muscles.
Dumbbell bench step-ups
Target: Glutes, quads, hamstrings, calves
Modification – Dumbbell forward lunge:
- If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.
Dumbbell kneeling step-ups
Target: Glutes, quads, hamstrings, calves, core
Modification – Alternating dumbbell forward lunge:
- If this move is too hard on your knees, try alternating forward lunges instead.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
