Phase 4 Beginner: Day 2 Phase 4 Beginner: Day 2
Centr Team
31 May 2023
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Dumbbell front squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weights and work on your form with bodyweight squats.
Alternating reverse lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Split squat:
- If you're having trouble balancing, continue to build your leg strength with split squats. Divide the total reps between each leg.
Chest press
Target: Chest
Modification – Knee push-up:
- If you don't feel comfortable holding dumbbells overhead, flip over and try push-ups instead.
- Can be done on your knees or toes.
Push-up on knees
Target: Chest, shoulders, triceps, back, core
Modification – Elevated push-up:
- Doing elevated push-ups on your knees will help you work on your technique.
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.
Plank jacks
Target: Core, legs
Modification – Plank:
- You may regress the impact by stepping your feet instead.
- Holding a plank will also work your core and shoulders.
Sit-up
Target: Core, rectus abdominis, obliques.
Modification – Crunch:
- Switch to a crunch for an easier movement that still targets your abdominals.
