Phase 3 Beginner: Day 2 Phase 3 Beginner: Day 2
Centr Team
31 May 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.
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.
Standing chest cable flys
Target: Chest, shoulders
Modification – Push-up:
- Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
Plank pyramid
Target: Core, shoulders
Modification – Plank:
- If you're finding the pyramid challenging, hold a regular plank.
Bicycle sit-ups
Target: Core, rectus abdominis, obliques
Modification – Russian twist:
- Slow down the pace and work on your obliques with a heels-down variation of the Russian twist.
