Phase 3 Intermediate: Day 4 Phase 3 Intermediate: Day 4
Centr Team
04 Jun 2023
Dumbbell reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Static lunge:
- Focus on one leg at a time.
Downward dog + runner lunge
Target: Shoulders, arms, back, hamstrings, calves, hip flexors
Modification:
- Take this at your own pace. You can simplify the movement by only performing the downward dog.
Cable alternating curtsy lunge
Target: Quads, hamstrings, glutes, core
Modification – Dumbbell curtsy lunge:
- Swap out the cable machine for some dumbbells.
Glute bridge march
Target: Glutes, hamstrings
Modification – Glute bridge hold:
- Simplify the movement by holding a glute bridge.
Bent-knee v-sit
Target: Rectus abdominis, obliques, hip flexors
Modification – Reverse crunches:
- The reverse crunch takes pressure off the top part of your abdominals.
Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Modified side plank dips:
- If you're feeling lower back pain, try hitting the obliques with this side plank variation.
- Don't forget to swap sides.
Weighted toe touches
Target: Core, rectus abdominis, obliques
Modification:
- Reduce the intensity by removing the dumbbells.
- If this exercise is still too intense, only lift up to a point that's comfortable and take rest in between reps when needed.
Plank hip openers
Target: Full-body
Modification:
- Try working with a range of motion that suits you.
- Otherwise you can try standing hip openers.
Kick sits
Target: Quads, hamstrings, glutes, calf muscles, shoulders
Modification – Mountain climbers:
- Mountain climbers provide a similar cardio burn whilst also hitting the core and hip flexors.
Bear crawl
Target: Shoulders, back, quads
Modification – Rocking chair:
- Try slowing down your crawl and dropping your knees between reps first.
- Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.
