Phase 3 Intermediate: Day 2 Phase 3 Intermediate: Day 2
Centr Team
04 Jun 2023
Dumbbell alternating reverse lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Split squat:
- Focus on one leg at a time.
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 goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Single-leg hip thrust on box
Target: Glutes, hamstrings, core
Modification – Single-leg glute bridge:
- If you don't have the box or find this movement a little difficult, regress by removing the box.
Dumbbell calf raise
Target: Calves
Modification – Dumbbell front squat:
- You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.
Squat pulse
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Perform bodyweight squats until you're ready to pulse.
