Phase 4 Advanced: Day 2 Phase 4 Advanced: Day 2
Centr Team
04 Jun 2023
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Jump lunges
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell alternating reverse lunge:
- Take out the impact but keep your legs working with weights.
Barbell single-leg deadlift
Target: Hamstrings, back, core
Modification – Romanian deadlift:
- If you're struggling to lift without rotating your torso, a Romanian deadlift will help you build up a stronger hinge movement.
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 goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
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.
