Phase 4 Intermediate: Day 2 Phase 4 Intermediate: Day 2
Centr Team
04 Jun 2023
Dumbbell renegade row + push-up
Target: Upper back, chest, triceps, core
Modification – Dumbbell renegade row:
- Remove the push-up and focus on the rows.
Dumbbell wood chop
Target: Core (rectus abdominis, obliques), hip rotators, arms
Modification – Dumbbell Russian twist:
- Come down to the floor and hit your obliques with Russian twists.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
Weighted scissor kicks
Target: Core, rectus abdominis, obliques, hip flexors
Modification:
- To regress, drop down the weight.
- If this is still too difficult, support yourself with your elbows and hands on the floor behind you.
Dumbbell glute bridge chest fly
Target: Chest (pectoralis major), glutes, hamstrings
Modification:
- Eliminate the glute bridge and perform alternating flies.
Boat pose
Target: Core, rectus abdominis, obliques, hip flexors
Modification – Bent-knee v-sit:
- Try placing your hands behind your back for support when you need it.
- Otherwise regress the movement with the bent-knee v-sit.
