Full Body: Strength & Control

A foundational full-body session focused on control, tempo, and strength. You’ll build tension with deadlifts and unilateral work, activate your core, and reinforce movement quality with targeted accessories.

Warm-Up

Strength A

Deadlift Lifting Guidelines: Weeks 3-4 (add load + refine) Set 1 @ RPE 5 Set 2 @ RPE 6 Set 3 @ RPE 7 Set 4 @ RPE 7–8 Focus: increase weight slightly (2.5–10 lbs) or add a slow eccentric (lower) on last set. Option to do fewer reps to increase weight more.

Strength B

Accessory

Cool-Down Mobility