LOWER BODY
BUILD LEGS THAT PERFORM.
Develop lower-body strength, single-leg control and powerful hips with carefully selected football performance exercises.
NO GYM? NO PROBLEM! Go to programs that require no gym equipment →Programs
Lower Body
Gym Sessions
Lower Body ACCELERATION MECHANICS
Focus: First-Step Speed & Forward Drive - Targeted entirely on making you lethal over the…
Lower Body BREAKAWAY POWER
Focus: Rate of Force Development (RFD) - Pure explosive intent. This session utilizes low reps,…
Lower Body BULLETPROOF TISSUE
Focus: Local Tendon Health & Muscular Armor - A machine and cable heavy session designed…
Lower Body COMPLETE PITCH POWER
Focus: Full Lower Body Max Strength - A foundational full-leg session designed to build absolute…
Lower Body DECELERATION & CUTTING
Focus: Braking Strength & Frontal Plane Power - Description: Speed is useless if you can't…
Lower Body LOWER BODY ARMOUR
Focus: Full Leg Structural Integrity & Injury Prevention - Built to bulletproof your joints for…
Lower Body POSTERIOR CHAIN DOMINANCE
Focus: Sprint Engine & Hamstring Armor - A focused attack on the backside of your…
Lower Body THE 90-MINUTE ENGINE
Focus: Full Leg Capacity & Resilience - Geared towards late-game endurance and structural integrity. High-volume…
Lower Body THE ATHLETIC BASE
Focus: Balanced Strength & Movement Patterns - A balanced, slightly higher-volume full leg routine to…
Lower Body TOTAL PITCH DOMINANCE
Focus: Heavy Ground Reaction Force - Designed for pure ground-reaction force. Pushing heavy weight on…
Lower Body UNILATERAL BALANCE & CONTROL
Focus: Asymmetrical Strength & Joint Stability - Football is played on one leg. This session…
No GYM? No problem!
These sessions are built to be completed without access to a gym.
Lower Body BREAKAWAY MECHANICS
Focus: Contrast Training & Explosive Intent - A dynamic session pairing structural strength with explosive…
Lower Body THE 90TH MINUTE BURN
Focus: Muscular Endurance & Lactic Capacity - Designed to replicate the heavy, burning sensation in…
Lower Body THE SPRINT ENGINE
Focus: Posterior Chain & Max Speed Mechanics - Your hamstrings and glutes are the engine…
Lower Body TISSUE CAPACITY & SHIELD
Focus: Tendon Health, Groin & Knee Protection - A prehab-focused session designed to armor your…
Lower Body UNILATERAL ARMOUR
Focus: Single-Leg Stability & Balance Imbalances - Football is played entirely on one leg at…