Phase 3 Beginner: Day 1 Phase 3 Beginner: Day 1
Centr Team
04 Jun 2023
Leg presses (medium)
Target: Glutes, quads, hamstrings, calves, core
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Smith bar RDL
Target: Glutes, hamstrings, lower back
Modification – Dumbbell Romanian deadlift:
- If you don't have a smith bar, substitute it for a pair of dumbbells.
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.
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.
