Phase 3 Intermediate: Day 5 Phase 3 Intermediate: Day 5
Centr Team
04 Jun 2023
Dumbbell curtsy lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Reduce the intensity by performing the movement without weights.
- Come down to depth that feels comfortable for you.
Pulse squat + abduction
Target: Quads, hamstrings, glutes, abductor muscles
Modification – Alternating lateral lunge:
- Remove the pulse but continue hitting similar muscle groups with the lateral lunge.
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Lateral lunge + knee drive
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating lateral lunge:
- Remove the knee drive until you're ready.
Plank jacks
Target: Core, rectus abdominis, obliques, hip muscles, shoulders, legs
Modification – Plank:
- You can regress by stepping out your feet.
- Otherwise hold a plank.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure off your wrists with clamshells.
