Phase 4 Intermediate: Day 4 Phase 4 Intermediate: Day 4
Centr Team
04 Jun 2023
Dumbbell curtsy lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification:
- Reduce the intensity by performing the movement without weights.
- Come down to depth that feels comfortable for you.
Jack knife
Target: Core, rectus abdominis, hip flexors.
Modification – Bent-knee v-sit:
- Regress this movement with bent-knee v-sits.
- Your abdominals and hip flexors will continue to feel the burn as you progress to jack knifes.
Dumbbell alternating sprinter lunge
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell alternating reverse lunge:
- Feeling tightness in your back? Keep your back upright with regular reverse lunges.
Hip jump rotations
Target: Full-body
Modification:
- You can take out the impact by replacing the jumps with a shallow bodyweight squat. Continue to rotate your torso when you reach the top of each squat.
Dumbbell plank drag
Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms
Modification – High plank hold:
- Holding a high plank will still work your core and shoulders.
Dead bug
Target: Core
Modification – Modified dead bug:
- Simplify the movement by keeping your arms up the entire time.
Plank get-ups
Target: Core, shoulders, triceps, chest
Modification:
- Holding a low plank will still work your shoulders and core, until you build the strength for the get-ups.
- You may also hold a low plank in between reps for an extended active rest.
Windmill plank
Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, hips
Modification – Plank shoulder taps:
- Try regressing the movement by dropping your knees.
- If on your knees is still too tricky, the plank shoulder tap will work similar muscle groups and can also be done with knees down.
Lateral bear crawls
Target: Core, shoulders, hips
Modification – Plank get-ups:
- If the crawl is challenging, you can still work your core and shoulders with plank get-ups.
Spider climbers
Target: Core, shoulders
Modification – Mountain climbers:
- Simplify the movement with mountain climbers.
- You may reduce the impact by stepping it out.
