Lower Body
FULL PITCH DOMINANCE
Focus: Full Leg Hypertrophy & Base Strength - A foundational home session designed to build lean muscle mass and raw strength across the entire lower body. Without heavy barbells, we use the 1.5 rep technique and strategic unilateral movements to heavily tax the quadriceps and glutes, ensuring your legs stay strong and powerful for the football season.
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Session Breakdown
Sets1
RepsComplete one round of each exercise.
Sets3
Reps20sec
WeightMax stiffness
Stay light and reactive. Bounce quickly off the ground while keeping your ankles, knees and hips aligned.
Sets4
Reps12
Weight0 RIR
Deep burn, control the tempo
Sets3
Reps10 Per Leg
Weight1 RIR
Keep your front foot planted and your hips square. Lower under control and drive up through the front leg.
Sets3
Reps10 Per Leg
Weight2 RIR
Keep a soft bend in the standing knee and push your hips back. Keep your balance by controlling the movement rather than rushing it.
Sets3
Reps8
Weight1 RIR
Focus on a slow, controlled lowering phase. Keep your hips extended and use your hamstrings to resist the fall as long as possible.
Sets3
Reps8 Per Side
Weight2 RIR
Keep your hips high and your body in a straight line. Focus on controlling the movement through the inner thigh.
Sets3
Reps12 Per Leg
Weight1 RIR
Use a full range of motion and stay balanced over the working leg. Drive strongly through the ball of the foot.