Phase 4 Intermediate: Day 2 Phase 4 Intermediate: Day 2
Centr Team
04 Jun 2023
Barbell back squat
Target: Glutes, quads, hamstrings, core
Modification – Barbell box squat:
- Use this alternative to build up good form and squat depth.
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.
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Barbell RDL
Target: Glutes, hamstrings, back, lats, core
Modification – Dumbbell Romanian deadlift:
- Reduce the lifting weight by switching the barbell for dumbbells.
Machine calf raise
Target: Calves, core
Modification – Dumbbell calf raise:
- Can't access the calf raise machine? Get those muscles working with dumbbells instead.
