Phase 4 Intermediate: Day 2 Phase 4 Intermediate: Day 2
Centr Team
05 Jun 2023
Pull-ups
Target: Lats, shoulders, back
Modification – Assisted pull-ups:
- Build up to pull-ups using an assist, focusing on lat engagement and correct form.
Landmine bent-over row
Target: Back, shoulders, core
Modification – Dumbbell single-arm row:
- Sub the weight plate and barbell out for dumbbells.
Hanging leg raise
Target: Core, back, shoulders
Modification – Leg raises:
- If you don't have a bar, come down to the floor.
Reverse crunches
Target: Core, lower abdominals
Modification:
- Take the crunches at a pace that suits you.
- If the move feels too strong, rest your feet in between reps but ensure you're still contracting your abnominals when you bring your knees inward.
Dumbbell lateral raise
Target: Lateral deltoids, serratus anterior, upper and lower trapezius, pecs
Modification:
- Once you can't achieve a full range of motion, drop the weights. You can also complete your reps with just your bodyweight.
Dumbbell rear delt rows
Target: Rear deltoids, rhomboids, trapezius, biceps
Modification:
- Drop the weight down or perform these with just your bodyweight.
Alternating single-leg v-ups
Target: Core (rectus abdominis, obliques), hip flexors, lower back
Modification – Bent-knee v-sit:
- This exercise works similar muscle groups, but with the added support from your arms.
