Lower Body

Three programs. One complete approach to lower-body strength.

Leg Day I, II, and III are built around the same essential foundations: stability, control, muscular endurance, strength, and power.

Each program trains both the larger muscles that produce force and the smaller stabilizing muscles that help control that force.

Through single-leg work, balance and stability challenges, controlled movement, and strength and power exercises, you’ll train your hips, pelvis, knees, and lower body to stay strong and organized while you move.

The difference between the three programs is how they get you there.

Each uses different exercises, movement patterns, angles, planes of motion, ranges of motion, and stability demands to challenge the same muscles and movement qualities in different ways.

That’s intentional.

Choose one, two, or all three.

Any one of the programs by itself gives you a complete, well-rounded lower-body workout designed to develop stability, control, endurance, strength, and power.

But if you want an even broader approach to lower-body training, rotate between two or three programs from workout to workout. With two, simply alternate between them. With all three, rotate through Leg Day I, II, III.

You’ll continue strengthening the same major muscles and stabilizers, but you’ll ask them to produce and control force from different positions, directions, and ranges of motion.

Instead of becoming strong within the same handful of exercises, you’re building strength that can adapt to the many ways your body actually moves.

Each program is designed to progress with you. As your strength, stability, and ability improve, you can progressively overload the exercises by increasing resistance, adding reps, or completing additional sets. You don’t outgrow the workout, you continue increasing the challenge as your body becomes stronger and more capable.

Your body doesn’t move through one exercise, one angle, or one plane of motion in everyday life or sport.

You run. You lift. You squat. You climb. You balance. You change direction. You absorb impact. You generate force.

Your lower-body training should prepare you for all of it.

Think of Leg Day I, II, and III as three different paths toward the same goal: stronger, more stable, more powerful, more capable legs.

This unique program is designed to build stronger feet, resilient ankles, and the explosive lower-leg power that supports efficient movement.

Through a progression of controlled strengthening exercises and pogo-style plyometrics, you'll develop the muscular endurance, stiffness, and reactive strength your body relies on to absorb force, produce power, and move with confidence.

Whether you're new to foot strengthening or a seasoned athlete, this program serves two important purposes.

It is a beginner-friendly introduction to developing the muscles of the feet and ankles, while also providing the baseline level of strength, control, and impact tolerance that every runner and athlete should possess before progressing to higher-impact training.

Before you ask your body to run faster, jump higher, or lift heavier, your foundation must be able to handle the demands placed upon it - without pain.

Created for runners, endurance athletes, lifters, and adults who want to stay active, this program develops the foot and ankle strength every body needs to move with ease.