Phase 4 Intermediate: Day 1 Phase 4 Intermediate: Day 1
Centr Team
05 Jun 2023
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Modification – Barbell hip thrust:
- If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.
Barbell bench hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.
Dumbbell bench step-ups
Target: Glutes, quads, hamstrings, calves
Modification – Dumbbell forward lunge:
- If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.
Goblet squat
Target: Quads, glutes, hamstrings, calves
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Reverse lunge + knee drive
Target: Quads, glutes, calves, core, hip flexors
Modification – Alternating reverse lunge:
- If you find the hop difficult, try performing a knee drive without the skip.
- Otherwise, alternating reverse lunges will hit all the same muscle groups.
