Phase 3 Beginner: Day 3 Phase 3 Beginner: Day 3
Centr Team
04 Jun 2023
Dumbbell 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.
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 curtsy lunge + squat combo
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell curtsy lunge:
- Focus on just your curtsy lunges.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure off your wrists with clamshells.
Frog squats
Target: Glutes, quads, hamstrings, calves, core
Modification – Sumo squat:
- If this movement is too much for your hamstrings, try a sumo squat instead.
