Jessica Estrada

Functional Fitness, Strength & Conditioning
Taylor Deering

This is 2 day a week program designed for those who are looking to get STRONG.

The focus of this program is lower body. We will be squatting in many variations, deadlifting, moving through single leg work as well as lots of accessory work.

This program will take you a full hour and sometimes an hour and a half, please make sure you give yourself enough time so you can follow the program strictly! 

This program is 9 weeks long. I recommend to supplement this strength program with whatever is it you're doing for your fitness (IE: Crossfit MWF, Strength T/TH). You will need to allow your body time to recover between days as well as after your other fitness routines. Recovery is a HUGE factor when it comes to gaining strength. 

I LOVE this program, it is by far my favorite of them all. Its intense, its particular and its damn effective. 

You will need access to a gym in order to complete this program. The gym must include equipment that allows you to squat/deadlift heavy, kettlebells, medicine balls, dumbbells, barbells, boxes, sleds (if your gym doesn't have this, it is okay-- we can modify)! 

If there is not a video attached to the movement, please head to my youtube page and ALL movements in the program are uploaded for you to watch! 

Youtube: Taylor Deering

2 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
Sample Week
Week 1 of 9-week program
Week 1 Day 1


Bulgarian Split Squat

4 x 16


Single Leg KB/DB Romanian Deadlift

4 x 16


Barbell Hip Thrust

4 x 15


Medicine Ball Hamstring Curls

Week 1 Day 2 


Barbell Deadlift

5 x 5


Hollow Rocks

3 x 20


Sled Push

1 x 100


Weighted Cossack Squat

3 x 20

coach-avatar Taylor Deering

Lower Body Strength + Accessory Program