Phase 4 Advanced: Day 1 Phase 4 Advanced: Day 1
Centr Team
05 Jun 2023
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Modification – Barbell hip thrust:
- If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Jumping lunges + squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell alternating reverse lunge:
- Remove the impact by stepping out your lunges.
Glute bridge walk
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Reduce the intensity by holding the glute bridge.
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 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.
