Phase 4 Advanced: Day 4 Phase 4 Advanced: Day 4
Centr Team
04 Jun 2023
Dumbbell thrusters
Target: Quads, hamstrings, glutes, shoulders, triceps
Modification – Dumbbell back squat:
- First, try reducing the weight or dropping down to a single-dumbbell.
- Otherwise, dumbbell back squats will continue to power your legs.
Mountain climbers
Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps
Modification:
- Bring down the speed and step it out.
Bird dog
Target: Back, shoulders, glutes, core
Modification – Modified dead bug:
- Flip over and try a modified dead bug to work the core.
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Body swings to toes
Target: Full-body
Modification:
- Take the swings at a pace which suits you.
Dumbbell plank drag
Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms
Modification – High plank hold:
- Holding a high plank will still work your core and shoulders.
Side plank rotation
Target: Obliques, transverse abdominis, shoulders, hips
Modification:
- Reduce the intensity by coming down to your knees.
Switches
Target: Legs, core
Modification – Squat pulse:
- This alternative will continue to build your lower-body without the impact.
Rocking chair
Target: Shoulders, core, quads
Modification:
- You can take some of the load off your wrists by bringing your knees to the ground.
Squat pulse
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Perform bodyweight squats until you're ready to pulse.
Cross-body mountain climbers
Target: Shoulders, hamstrings, core, triceps, quads
Modification – Mountain climbers:
- Bring down the intensity and complexity with mountain climbers.
- You can also step it out if the impact is too much.
