11/03/2025
Check out how I program a lower body day for someone who is trying to build muscle, but also wants to move, feel, and look like an athlete!
Pillar prep:
3-5 min general warm up- run, bike, row, jump rope etc
Soft tissue work for 2-3 minutes, anything that feels tight or achy
Dynamic warm up world's greatest stretch, CARs, PAILS/RAILS, banded walks etc 3 min
Power output:
Cleans, sn**ch, plyos, ballistics
Kettle bell swings 3x15 here
Strength 1:
Trap bar deadlifts 4x5
Strength 2:
Hack squat 4x8
Accessory/ secondary work
Hamstring curl, knee extensions, lighter lunge variations, calf raises, lateral and or rotation work
Today:
Nordic hamstring curls 3x8
Bulgarian split squat Tempo with rotation 3x8
Metabolic conditioning or cardio:
Sprints, hiit bike, steady state zone 2. Depends on goal and day of the week/ recovery
