Phase 4 Intermediate: Day 5 Phase 4 Intermediate: Day 5
Centr Team
04 Jun 2023
Dumbbell curtsy lunge + squat combo
Target: Quads, hamstrings, glutes, calf muscles
Modification – Dumbbell curtsy lunge:
- Focus on just your curtsy lunges.
Ice skater + tap
Target: Full-body
Modification – Dumbbell curtsy lunge:
- Eliminate the impact and strain on your back with curtsy lunges.
- The dumbbells are optional.
Dumbbell alternating skater lunges
Target: Glutes, quads, hamstrings, hip abductors and adductors
Modification – Alternating curtsy lunge:
- If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similiar muscles without as much demand on the knees.
Glute bridge hold
Target: Glutes, hamstrings
Modification – Glute bridge:
- If you don't want to hold the bridge, perform regular glute bridges and rest at the bottom.
Lateral lunge + pulse
Target: Quads, hamstrings, glutes, adductor muscles
Modification – Alternating side lunge:
- Remove the pulse until you're ready.
Goblet squat
Target: Quads, glutes, hamstrings, calves
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Donkey kicks
Target: Glutes
Modification – Single-leg glute bridge:
- Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.
