Phase 4 Advanced: Day 2 Phase 4 Advanced: Day 2
Centr Team
05 Jun 2023
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Dumbbell chest-supported row:
- If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.
Dumbbell renegade row
Target: Back, latissimus dorsi, rhomboids, trapezius, core, biceps
Modification – Dumbbell bent-over row:
- Bent-over rows are equally effective in building your back.
Side plank dips
Target: Core, obliques
Modification – Modified side plank dips:
- Come down to your knee to bring the intensity down.
- You can also hold the side plank if the dips become difficult.
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
Dumbbell kneeling press
Target: Shoulders, deltoids, triceps, core
Modification – Dumbbell seated shoulder press:
- If this movement is uncomfortable for your knees, bring out a chair (or bench) and perform shoulder presses.
Weighted plate crunch
Target: Core, obliques
Modification – High plank hold:
- If crunches cause back or neck pain, use this isometric hold to build up core strength.
