Phase 4 Intermediate: Day 5 Phase 4 Intermediate: Day 5
Centr Team
05 Jun 2023
Barbell alternating reverse lunge
Target: Glutes, quads, hamstrings, core
Modification – Barbell forward static lunge:
- If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.
Cable lateral lunge
Target: Legs
Modification – Lateral lunge + pulse:
- Swap out the cable machine for a pair of dumbbells. The pulse is optional.
Cable goblet squat
Target: Legs
Modification – Dumbbell goblet squat:
- Swap out the cable machine for dumbbells.
Step-out squat
Target: Quads, hamstrings, glutes, calves
Modification – Bodyweight squats:
- Simplify the movement by performing regular bodyweight squats instead.
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Single-leg glute bridge
Target: Glutes, hamstrings, core
Modification – Glute bridge walk:
- Use this exercise to give each leg a rest between reps.
