Phase 4 Advanced: Day 1 Phase 4 Advanced: Day 1
Centr Team
06 Jun 2023
Barbell back squat
Target: Glutes, quads, hamstrings, core
Modification – Barbell box squat:
- Use this alternative to build up good form and squat depth.
Jumping lunges + squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell alternating reverse lunge:
- Remove the impact by stepping out your lunges.
Barbell reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Dumbbell alternating reverse lunge:
- Swap the barbell out for a pair of dumbbells and hold them by your sides.
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.
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
