Lower Body for Beginners (3 days/week)
TKOH performance
Strength & ConditioningThis 3-day lower body strength program is designed specifically for beginner to intermediate members who want to build stronger, more toned legs. Whether you’re new to strength training or have some gym experience, this program provides a structured, progressive plan to help you reach your lower body goals safely and effectively over 12 weeks.
Why follow this program? This program delivers targeted, challenging workouts that progressively increase in intensity to keep your muscles growing stronger. By focusing on proper repetition ranges that push you to fatigue, you’ll maximize muscle engagement and strength gains. Plus, built-in recovery—or “recharge”—days promote mobility and reduce tension, ensuring you can train consistently and avoid burnout or injury.
A1
DB Sumo Deadlift
3 x 10
A2
Dumbbell Glute Bridge
3 x 10
B
Single Leg Cable Glute KickBack
3 x 10
C1
Dumbbell RDL
3 x 10
C2
Quadruped Banded Hip Abduction
3 x 10
D
Treadmill Work
@ 5:00
A1
Foam Roll
1 x 1:00
A2
Quad Foam Roll
1 x 1:00
A3
Foam Roll IT Bands
1 x 1:00
B
Flexibility/Mobility Routine
A1
Goblet Squat
3 x 10
A2
Banded Narrow to Wide Squat Jump
3 x 10
B
DB Rear Foot Elevated Split Squat
3 x 10
C1
Static Lateral Lunge
3 x 10
C2
DB Single Leg Glute Bridge
3 x 10
D
Treadmill Work
@ 5:00
A1
Foam Roll
1 x 1:00
A2
Quad Foam Roll
1 x 1:00
A3
Foam Roll IT Bands
1 x 1:00
B
Flexibility/Mobility Routine
A1
DB Reverse Lunge
3 x 10
A2
Lunge Jumps
3 x 10
B1
Kickstand RDL
3 x 10
B2
Dumbbell Calf Raises
3 x 10
C1
Cable Hip Abduction
3 x 10
C2
Cross body Mountain Climbers
3 x 10
D
Treadmill Work
@ 0:40
Jordan Herdman-Reed
Strength & Conditioning Specialist (CSCS) with a B.Sc in Biomedical Physiology & Kinesiology and 9 years of professional football experience in the CFL. I combine science-backed training with elite athletic insight to help you move better, get stronger, and perform at your best. I’m here to help you reach your goals. Lets WORK!
