Phase 4 Advanced: Day 5 Phase 4 Advanced: Day 5
Centr Team
05 Jun 2023
Barbell hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell single-leg hip thrust:
- If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.
Dumbbell curtsy lunge + squat combo
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell curtsy lunge:
- Focus on just your curtsy lunges.
Glute bridge hold
Target: Glutes, hamstrings
Modification – Glute bridge:
- If you don't want to hold the bridge, perform regular glute bridges and rest at the bottom.
Dumbbell alternating skater lunges
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Alternating curtsy lunge:
- If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure off your wrists with clamshells.
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Lateral lunge + pulse
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating side lunge:
- Remove the pulse until you're ready.
Dumbbell deadlift
Target: Back, glutes, hamstrings, quads
Modification – Weighted hip thrust:
- Hit your posterior chain while on the floor. Ensure you're using a solid weight.
