Phase 4 Advanced: Day 3 Phase 4 Advanced: Day 3
Centr Team
06 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.
Prisoner squat
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- If your legs are seriously fatiguing, try reducing the depth of your squat.
- Otherwise, you can place your hands on your thighs to assist you on the way 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.
Leg curl
Target: Hamstrings
Modification – Romanian deadlift:
- If you're not feeling your hamstrings working, switch to a Romanian deadlift which takes your calves out of the equation.
Cable lateral lunge
Target: Legs
Modification – Lateral lunge + pulse:
- Swap out the cable machine for a pair of dumbbells. The pulse is optional.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
