Lower Body
FOOTBALL STRENGTH FOUNDATION
Focus: Lower-Body Strength, Hip Power & Single-Leg Control - A heavy overload session that uses machine assistance to push your muscles to the limit safely, combined with free-weight single leg work to maintain pitch-ready balance.
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Session Breakdown
Sets1
RepsComplete one round of each exercise.
Sets4
Reps8
Weight1 RIR
Focus on driving through the full foot and keeping your knees tracking in line with your toes.
Sets3
Reps10 Per Leg
Weight1 RIR
Stay tall and controlled. Drive through the front leg while keeping your hips square throughout the movement.
Sets3
Reps12
Weight1 RIR
Focus on driving through the hips and squeezing the glutes hard at the top without overextending your lower back.
Sets3
Reps10
Weight1-2 RIR
Keep a slight bend in the standing knee and push your hips back while keeping your torso and hips controlled.
Sets3
Reps10 Per Leg
Weight2 RIR
Move only through the hip. Keep your pelvis stable and avoid leaning back as you drive the knee upward.
Sets3
Reps15 Per Leg
Weight1 RIR
Use a full range of motion and focus on driving through the ball of the foot rather than bouncing through the reps.
Sets3
Reps8 Per Side
Weight1-2 RIR
Keep your hips lifted and your body in a straight line. Focus on controlling the movement through the inner thigh.