Phase 4 Intermediate: Day 3 Phase 4 Intermediate: Day 3
Centr Team
05 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.
Leg presses (medium)
Target: Glutes, quads, hamstrings, calves, core
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Cable split squat
Target: Legs
Modification – Dumbbell alternating reverse lunge:
- If you don't have access to a cable machine, sub in dumbbells.
Dumbbell power clean + squat
Target: Full-body
Modification – Dumbbell back squat:
- Keep focus on just the squat.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure off your wrists with clamshells.
