Phase 4 Beginner: Day 2 Phase 4 Beginner: Day 2
Centr Team
31 May 2023
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
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.
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.
Cable face pull
Target: Upper back, traps, shoulders
Modification – Dumbbell seated rear flys:
- If you experience any shoulder pain, try a seated fly to target similiar muscles with less risk of shoulder elevation.
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.
