Phase 3 Intermediate: Day 1 Phase 3 Intermediate: Day 1
Centr Team
04 Jun 2023
Bulgarian split squat
Target: Quads, glutes, hamstrings, calves
Modification – Dumbbell alternating reverse lunge:
- Simplify it with reverse lunges.
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.
Dumbbell power clean + squat
Target: Full-body
Modification – Dumbbell back squat:
- Keep focus on just the squat.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
Jump lunges
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell alternating reverse lunge:
- Take out the impact but keep your legs working with weights.
