Phase 3 Intermediate: Day 3 Phase 3 Intermediate: Day 3
Centr Team
04 Jun 2023
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 single-leg RDL
Target: Hamstrings, glutes, lower back, core
Modification – Dumbbell Romanian deadlift:
- Keep working on the two-legged version until you're comfortable to do it on a single leg.
- You may also use your opposite leg in a kickstand position to assist you.
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.
Static lateral lunge
Target: Quads, abductors, glutes, adductors, hamstrings
Modification – Sumo squat:
- Reduce the stress on each leg and focus on both at the same time.
Sumo squat
Target: Legs
Modification – Fire hydrants:
- If you'd like to work on your adductors without squatting, try fire hydrants.
