Phase 3 Beginner: Day 2 Phase 3 Beginner: Day 2
Centr Team
31 May 2023
Dumbbell goblet squat
Target: Quads, glutes, hamstrings
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Dumbbell Romanian deadlift
Target: Hamstrings, glutes, lower back
Modification – Weighted hip thrust:
- Hit your posterior chain while on the floor. Ensure you're using a solid weight.
Push-up on knees
Target: Chest, shoulders, triceps, back, core
Modification – Elevated push-up:
- Doing elevated push-ups on your knees will help you work on your technique.
Dumbbell curtsy lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Reduce the intensity by performing the movement without weights.
- Come down to depth that feels comfortable for you.
Plank pyramid
Target: Core, shoulders
Modification – Plank:
- If you're finding the pyramid challenging, hold a regular plank.
