Phase 4 Intermediate: Day 2 Phase 4 Intermediate: Day 2
Centr Team
04 Jun 2023
Dumbbell back squat
Target: Glutes, hamstrings, quads
Modification – Dumbbell box squat:
- Use this variation to work on squat depth and form.
Squat jump
Target: Quads, hamstrings, glutes, calf muscles, core
Modification:
- Remove the impact and do a squat to calf raise.
Bulgarian split squat
Target: Glutes, quads, hamstrings, core
Modification – Alternating dumbbell step-up:
- Can't nail the Bulgarian position? Step-ups will target similar muscle groups.
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Alternating dumbbell forward lunge
Target: Glutes, quads, hamstrings, core
Modification – Bulgarian split squat:
- This static variant will help you build greater hip stability if you struggle with control.
Dumbbell calf raise
Target: Calves
Modification – Dumbbell front squat:
- You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.
