Phase 4 Intermediate: Day 3 Phase 4 Intermediate: Day 3
Centr Team
04 Jun 2023
Bulgarian split squat
Target: Quads, glutes, hamstrings, calves
Modification – Dumbbell alternating reverse lunge:
- Simplify it with reverse lunges.
Dumbbell curtsy lunge + squat combo
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell curtsy lunge:
- Focus on just your curtsy lunges.
Alternating dumbbell side lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Bulgarian split squat:
- If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.
Side plank + leg raise
Target: Core (obliques), abductors
Modification:
- To regress, place your knee on the ground.
Weighted hip thrust
Target: Glutes, hamstrings, core
Modification – Glute bridge hold:
- Try removing or dropping the weight first. Otherwise, hold a glute bridge.
Single-leg glute bridge hold
Target: Glutes, hamstrings
Modification – Glute bridge:
- Regress the movement to a regular glute bridge.
