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CG/Strength B (phase 2)

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.