Phase 3 Intermediate: Day 5 Phase 3 Intermediate: Day 5
Centr Team
05 Jun 2023
Barbell alternating reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Barbell forward static lunge:
- If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.
Barbell bench hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.
Smith bar back squat
Target: Legs
Modification – Dumbbell back squat:
- If you don't have a Smith bar, the dumbbell back squat is a great alternative that will help you progress to the barbell.
Donkey kicks
Target: Glutes
Modification – Single-leg glute bridge:
- Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.
Glute bridge hold
Target: Glutes, hamstrings
Modification – Glute bridge:
- If you don't want to hold the bridge, perform regular glute bridges and rest at the bottom.
