NEVER SKIP LEG DAY
Three lower body days each week
GET STRONG
Hit your quads, hamstrings and glutes
IMPROVE BALANCE
Improve your single-leg stability with pistol squats
MORE THAN JUST SQUATS
Exercises that hit every major muscle group
LEGS
(3 PROGRAMS)
These programs develop lower body strength, muscle mass, balance, and mobility. They target all major lower body muscle groups and include progressions to advanced exercises like the pistol squat and Nordic curl. By building these attributes, you'll become more athletic and reduce the risk of lower limb injuries. The leg routines can be paired with any upper body program.
Level 1 will help you develop a foundation of lower body strength and unlock the pistol squat. It includes introductory exercises to the Nordic curl, that require no prerequisite strength. Level 2 will help you build capacity, increase your pistol squat numbers, and strength toward Nordic curl negatives. Level 3 will help you unlock the full Nordic curl, increase your weighted pistol squat, and maximize jumping power.
These programs run for six weeks with three sessions per week.
Level 1: No prerequisites
Level 2: Pistol squat x2
Level 3: Nordic curl negative, pistol squat x5
- Nordic bench
- Free weights
- Weight vest
- Bands
THE B-BARS
THE BASEBAR
Perform any upper body exercise, but requires a little more floor space (35" x 39"). Setup in about 5 minutes and stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.
Primarily used for back/pulling exercises and doesn't require much floor space (33.5" x 35"). Setup in about 3 minutes and also stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.