CG/Strength B (phase 2)
Автор: Laci Weeks
Загружено: 2026-02-15
Просмотров: 21
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B-Day Strength
Today’s session focuses on building a solid strength foundation while improving control and joint stability. Move with intention — quality over speed.
Before You Start
• Complete your warm-up before beginning the workout
• The symbol / means perform reps on each side
• Perform each section as a circuit (complete all sets of A1–A3 before moving to Part B, then complete all sets of B1–B2 before moving to Part C)
• For the first 1–2 weeks complete 2–3 sets. As you adapt, you may add a 4th set to Part B (Primary Strength)
Part A — Neural Prep (2–3 sets)
Wake up the nervous system and prep your joints for strength work.
A1. Box Tap Quick Return x 5
A2. Suitcase March x :30/
A3. Retro Stance Toe Touch x 4/
Part B — Primary Strength (3–4 sets)
Your main strength work. Move controlled and leave 1–2 reps in reserve.
B1. 2 Dumbbell RDL x 8
B2. Staggered Stance Band Press x 8
Part C — Assistance Strength (2–3 sets)
Support muscles and stability to help progress your main lifts.
C1. Supported Bodyweight Split Squat x 8/
C2. 3 Point Bent Over Row x 8/
Take your time, focus on positions, and aim to improve slightly each week — smoother reps, better control, or a small load increase.
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