AC Health & Performance
Strength & ConditioningACHP Build the Base is an 8-week progressive strength program designed to improve lower body strength, movement quality, and total-body performance.
This program focuses on building strong, resilient legs while supporting better athletic output, injury resistance, and long-term training progress. Each week follows a clear structure with intelligent progressions, accessory work, and supportive core training to help you move better—not just lift heavier.
You’ll train squats, hinges, lunges, and unilateral patterns while reinforcing proper mechanics, stability, and control. While the emphasis is on the lower body, this program supports full-body strength by improving your foundation—because stronger legs make everything else better.
This program is for you if you want to:
Build real lower body strength that carries over to sport and daily life
Improve squat, hinge, and unilateral movement patterns
Increase stability, control, and confidence under load
Train with structure, intent, and progression—without guesswork
What to expect:
8 weeks of structured, progressive training
Lower body–focused strength sessions with supportive core work
Clear exercise guidance and intentional programming
Designed for athletes and general lifters alike
Whether you’re an athlete looking to build a stronger base or someone who wants a focused, no-fluff strength cycle, ACHP Build the Base delivers purposeful training that supports long-term results.
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
This is your choice of warm-up. A1.Bike/Jump Rope 3-5 mins A2. Worlds Greastest Strecth 2x5 each side A3. Glute Bridge 2x12
B1
Back Squat
4 x 5 @ 6, 6, 7, 7
B2
Romanian Deadlift
3 x 8 @ 6, 7, 7
C1
Walking Lunge
3 x 10
C2
Seated Hamstring Curl
12, 12, 15
D
Front Plank on Elbows
0:30, 0:40, 0:45
Prep
A
Dynamic Warm-Up
5 Reps Each Exercise (1 Round) Arm Circles Hip Circles Hip Openers Iron Crosses Scorpions Hip Bridges Knee Hugs Active Hamstring Floss Yoga Spiderman Body Weight Squats
B1
Barbell Bench Press
4 x 5 @ 6
B2
Chest-Supported DB Row
4 x 8 @ 6
C1
Incline DB Bench Press
3 x 10 @ 6 lb
C2
Lat Pulldown
3 x 8 @ 6 lb
D1
Goblet Squat
2 x 10 @ 6
D2
Seated Band Hamstring Curl
2 x 15 @ 7
E1
Tricep Pushdown
3 x 12 @ 7
E2
DB Bicep Curls
3 x 12 @ 7
Circuit
A
This is your choice of warm-up. A1.Bike/Jump Rope 3-5 mins A2. Worlds Greastest Strecth 2x5 each side A3. Glute Bridge 2x12
B1
Front Squat
4 x 6 @ 6
B2
Hip Thrust
4 x 8 @ 6
C1
Bulgarian Split Squat
3 x 8 @ 7
C2
Physioball Leg Curl
3 x 12 @ 7
D
Suitcase Carry
3 x 30
Prep
A
Dynamic Warm-Up
5 Reps Each Exercise (1 Round) Arm Circles Hip Circles Hip Openers Iron Crosses Scorpions Hip Bridges Knee Hugs Active Hamstring Floss Yoga Spiderman Body Weight Squats
B1
Pull-Up
4 x 6 @ 6
B2
Barbell Overhead Press
4 x 5 @ 7
C1
Seated Cable Row
3 x 10 @ 6
C2
DB Lateral Raise
3 x 12 @ 7
D1
Step-Ups
2 x 8 @ 6
D2
Single Leg RDL
2 x 10 @ 6
Circuit
A
This is your choice of warm-up. A1.Bike/Jump Rope 3-5 mins A2. Worlds Greastest Strecth 2x5 each side A3. Glute Bridge 2x12
B1
Trap Bar Deadlift
4 x 3 @ 7
B2
Standing Broad Jump
4 x 3
C1
Reverse Lunges
3 x 8 @ 7
C2
Back Extension
3 x 10 @ 7
D
Pallof Press
3 x 12
