Foundation Series: Lower Body

Southeast Physical Therapy

General Fitness, Functional Fitness, Functional Training, Weightlifting, Strongman, Powerlifting
Coach
Will Duncan

This 12-week lower extremity mobility program is designed to systematically improve motion, strength, and control at the hips, knees, and ankles — and address the areas most commonly responsible for lower-body stiffness, soreness, and movement limitations.

The program goes beyond basic stretching by addressing common strength and control deficits that limit usable range of motion. Each phase progressively builds mobility you can actively control, helping improve joint stability, balance, and movement efficiency.

By the end of the 12 weeks, participants can expect:

Improved hip, knee, and ankle range of motion

Increased strength through newly gained ranges

Better balance and coordination

Reduced lower-body stiffness and discomfort

More confidence during training and daily movement

This program is ideal for newcomers to mobility training, active adults and athletes of all ages who want lower-body mobility that supports performance, not just temporary flexibility.

$97
Get Foundation Series: Lower Body
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Trainable Range of Motion
Develop mobility you can actively control and use. This program builds strength through new ranges of motion so improved flexibility actually carries over to training, sport, and daily movement—rather than disappearing once you stop stretching.
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Reduced Stiffness & Daily Discomfort
Target the most common areas of lower-body tightness and restriction to decrease stiffness that builds up from training, sitting, or repetitive activity—helping your legs feel looser and more prepared to move.
Features
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Programming 6 days per week
Daily mobility, flexibility and targeted strength that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder and keep you going longer, all through an app.
Equipment
Required
Kettlebell // Plate // Green Monster Band x 2 // Red Monster Band // Plyobox or Bench
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Foam Rolling - Quads

1 x 5:00

B

Foam Rolling - IT Band & Lateral Quads

2 x 2:30

C

Foam Rolling - Glutes

2 x 2:30

Tuesday
Week 1 Day 3

A

Couch Stretch 1

3 x 60

B

Hamstring Stretch w/ Strap

3 x 60

C

Gastrocnemius & Soleus Stretch

3 x 60

Wednesday
Week 1 Day 4

A

Foam Rolling - Thoracic Spine

1 x 5:00

B

LAX Ball Smash - Hamstrings

1 x 3:00

Thursday
Week 1 Day 5

A

Couch Stretch 1

3 x 60

B

Hamstring Stretch w/ Strap

3 x 60

C

Gastrocnemius & Soleus Stretch

3 x 60

Friday
Week 1 Day 6

A

Foam Rolling - Quads

1 x 5:00

B

Foam Rolling - IT Band & Lateral Quads

2 x 2:30

C

Foam Rolling - Glutes

2 x 2:30

Saturday
Week 2 Day 0

A

Go For A Walk

1 x 20:00

Coach
More from Southeast Physical Therapy
coach-avatar Will Duncan

Dr. Duncan has been a healthcare provider since 2013, while his coaching background in sports & athletic performance extends back to 2006. With a unique knowledge and skill set for treating musculoskeletal pain and dysfunction, he takes an active interest in getting people active and pain-free.

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Twelve Weeks to Better Movement

Commit to putting in the time and build lower-body mobility that supports your training, not limits it.

Get Foundation Series: Lower Body
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FAQs
Who is this program for?
This program is designed for active adults and athletes who feel limited by stiffness, poor mobility, or lack of control in their hips, knees, or ankles. It’s ideal for people who train, play sports, or stay active and want mobility that actually carries over to movement and performance.
Who is this program NOT for?
This program is not intended for individuals with acute injuries, post-surgical restrictions, or medical conditions requiring individualized care. If you’re currently in significant pain or under medical restrictions, consult a healthcare professional before starting.
How much time does each session take?
Most sessions take 20–30 minutes to complete. The program is designed to be efficient and easy to integrate alongside strength training or regular workouts.
Is this purely stretching?
No. While mobility work is included, the program emphasizes active control, strength through range of motion, and balance. The goal is to build usable mobility—not just temporary flexibility.
Will this interfere with my current training?
No. This program is designed to support and enhance your current training. It can be used as a warm-up, accessory session, or standalone mobility workout without negatively impacting strength or conditioning work.
Is this suitable for beginners?
Yes. The program progresses from foundational movements to more advanced mobility and control. Each phase builds on the previous one, making it appropriate for a wide range of experience levels.
Can I repeat this program?
Yes. Many users repeat later phases or cycle back through the program to maintain or continue improving mobility, especially during heavy training blocks or seasonal sports demands.
The Proof
verified-athlete-avatar JJ

CF-L3, Proud Mom

Verified Athlete

"This program has helped me work through tightness, I thought I couldn't get past."

Foundation Series: Lower Body
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