Phase 4 Advanced: Day 4 Phase 4 Advanced: Day 4
Centr Team
05 Jun 2023
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.
Bent-knee v-sit
Target: Rectus abdominis, obliques, hip flexors
Modification – Reverse crunches:
- The reverse crunch takes pressure off the top part of your abdominals.
Bent-over wide row
Target: Back, lats, rhomboids, rear deltoids
Modification – Isometric dumbbell row:
- If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.
Plank jacks + push-up
Target: Chest, core, shoulders
Modification – Plank jacks:
- Continue working on your core and your lower-body with plank jacks.
- You can also reduce the impact by stepping out the movement.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
Reverse crunch
Target: Lower abdominals, hip flexors, lower back
Modification:
- Take this at a slower pace and to a range that you're comfortable with.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Modification – Dumbbell single-arm alternating incline bench press:
- If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.
Dumbbell incline flys
Target: Chest, shoulders
Modification – Barbell incline bench press:
- If you struggle with control and stablity, you can hit similar muscle groups with the incline press within a more controlled range of motion.
Push-up
Target: Chest, shoulders, triceps, back, core
Modification – Push-up on knees:
- If you can't complete push-ups on your toes with good form or are working up to this variation, drop your knees down to lessen the load on your chest and triceps.
