Phase 4 Advanced: Day 3 Phase 4 Advanced: Day 3
Centr Team
05 Jun 2023
Barbell single-leg hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you struggle with stability on one leg, opt for more stability on both legs.
Tuck jump
Target: Full-body
Modification – Goblet squat:
- You can continue working on your lower-body with this impact-free alternative.
- The dumbbells will help keep the intensity up.
Dumbbell single-leg RDL
Target: Hamstrings, glutes, lower back, core
Modification – Dumbbell Romanian deadlift:
- Keep working on the two-legged version until you're comfortable to do it on a single leg.
- You may also use your opposite leg in a kickstand position to assist you.
Wide-grip deadlift
Target: Back, lats, glutes
Modification – Barbell full deadlift:
- If you struggle with form on the wide-grip variation, try a more conventional deadlift.
Goblet squat
Target: Quads, glutes, hamstrings, calves
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
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.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
