Phase 4 Advanced: Day 5 Phase 4 Advanced: Day 5
Centr Team
06 Jun 2023
Barbell alternating reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Barbell forward static lunge:
- If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.
Kettlebell swing
Target: Glutes, hamstrings, hips, core
Modification – Dumbbell swings:
- Don't have a kettlebell? Swap the kettlebell for dumbbells.
Romanian deadlift
Target: Hamstrings, back, core
Modification – Dumbbell single-leg deadlift:
- If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.
Bulgarian split squat
Target: Quads, glutes, hamstrings, calves
Modification – Dumbbell alternating reverse lunge:
- Simplify it with reverse lunges.
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 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.
