Lower Leg Boost

Premier Basketball & Fitness Training

Basketball, General Fitness, Volleyball
Coach
Logan Ryan

Lower Leg Boost is a performance training program to help you jump higher, run faster, move better, and be overall healthier, all while reducing injury risk for your sport or life.

This 8-week, 4-phase program is excellent for those who are healthy with no ankle injury history, as well as those who do have a history of ankle injuries. The individual workouts have strengthening and mobility exercises for your lower leg, as well as the thighs and hips to promote complete health and robustness.

By the end of this program, you’ll have improved foot and ankle motion, strength, and function to help you perform better in sport or life.

Features
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Programming 7 days per week
Daily strength, conditioning, and skill training 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
Must use App app to view and log training.
Equipment
Required
Minibands // Weighted object (dumbbell, kettlebell, barbell) // Box, Chair, Step, or something to jump off of // At least 94 feet of open space for conditioning days
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Sample Week
Week 1 of 8-week program
Sunday
Strength: Week 1

A1

Lower Leg Boost: Program Overview

A2

How to Read a Tempo Prescription

1 x 1

B1

SL Balance + Eyes Closed

2 x 60

B2

Toe Claws

2 x 20

B3

Toe Splays

2 x 20

B4

Dead Bug (Contralateral)

2 x 10 @ 3

C1

ISO Heel Raise (Straight & Bent Leg)

2 x 2 @ 30

C2

ECC Heel Raise (Straight & Bent)

2 x 10 @ 3

C3

Miniband Dorsiflexion

2 x 20 @ 3

C4

Miniband Inversion

2 x 16 @ 3

C5

Miniband Eversion

2 x 16 @ 3

D1

Side Lying Hip Abduction

2 x 20 @ 3

D2

Tempo RDL

2 x 5

D3

Tempo Split Squat

2 x 10

E

Static Stretching Routine

1 x 1

Monday
Conditioning: Week 1

A

General Movement Dynamic Warm Up

1 x 1

B1

1-Leg Snapdowns

2 x 10 @ 3

B2

SL Short Lateral Bound

2 x 10 @ 3

C

CMJ

2 x 5 @ 3

D

Slide to Slide

2 x 12 @ 12

E

Tempo Run

6 x 30 @ 70, 70, 80, 80, 90, 90 %

F

Run

1 x 0.5

G

Static Stretching Routine

1 x 1

Tuesday
Strength: Week 1

A1

Lower Leg Boost: Program Overview

A2

How to Read a Tempo Prescription

1 x 1

B1

SL Balance + Eyes Closed

2 x 60

B2

Toe Claws

2 x 20

B3

Toe Splays

2 x 20

B4

Dead Bug (Contralateral)

2 x 10 @ 3

C1

ISO Heel Raise (Straight & Bent Leg)

2 x 2 @ 30

C2

ECC Heel Raise (Straight & Bent)

2 x 10 @ 3

C3

Miniband Dorsiflexion

2 x 20 @ 3

C4

Miniband Inversion

2 x 16 @ 3

C5

Miniband Eversion

2 x 16 @ 3

D1

Side Lying Hip Abduction

2 x 20 @ 3

D2

Tempo RDL

2 x 5

D3

Tempo Split Squat

2 x 10

E

Static Stretching Routine

1 x 1

Wednesday
Conditioning: Week 1

A

General Movement Dynamic Warm Up

1 x 1

B1

1-Leg Snapdowns

2 x 10 @ 3

B2

SL Short Lateral Bound

2 x 10 @ 3

C

CMJ

2 x 5 @ 3

D

Slide to Slide

2 x 12 @ 12

E

Tempo Run

6 x 30 @ 70, 70, 80, 80, 90, 90 %

F

Run

1 x 0.5

G

Static Stretching Routine

1 x 1

Thursday
Strength: Week 1

A1

Lower Leg Boost: Program Overview

A2

How to Read a Tempo Prescription

1 x 1

B1

SL Balance + Eyes Closed

2 x 60

B2

Toe Claws

2 x 20

B3

Toe Splays

2 x 20

B4

Dead Bug (Contralateral)

2 x 10 @ 3

C1

ISO Heel Raise (Straight & Bent Leg)

2 x 2 @ 30

C2

ECC Heel Raise (Straight & Bent)

2 x 10 @ 3

C3

Miniband Dorsiflexion

2 x 20 @ 3

C4

Miniband Inversion

2 x 16 @ 3

C5

Miniband Eversion

2 x 16 @ 3

D1

Side Lying Hip Abduction

2 x 20 @ 3

D2

Tempo RDL

2 x 5

D3

Tempo Split Squat

2 x 10

E

Static Stretching Routine

1 x 1

Friday
Active Recovery: Active Stretching & Meditation

A

Breathing Meditation

1 x 1 @ 3:00

B

Active Stretching Routine

1 x 1

C

Sofa Stretch

1 x 6 @ 10

D

Warrior II/Superman/Airplane Stretch Explained

1 x 2 @ 30

E

Elevated Hamstring

1 x 6 @ 10

F

Frogger/Goalie

1 x 3 @ 10

G

Figure 4

1 x 6 @ 10

H

SL Down Dog

1 x 6 @ 10

I

90/90 Shinbox

1 x 6 @ 10

J

Side Squat + Twist

1 x 6 @ 10

K1

Scorpion

2 x 20

K2

Eagles

2 x 20

L

Spiderman + Twist + Runner

1 x 6 @ 15

M1

Cobra

2 x 1 @ 10

M2

Cat-Cow

2 x 6 @ 5

N

Child's Lat

1 x 6 @ 10

Saturday
Active Recovery: Static Stretching & Meditation

A

Breathing Meditation

1 x 1 @ 3:00

B

Static Stretching Routine

1 x 1

C

Standing Quad Stretch

1 x 2 @ 30

D

Earth Scoop

1 x 2 @ 30

E

Side Squat Stretch

1 x 2 @ 30

F

Knee Hug Stretch

1 x 2 @ 30

G

T-Spine Twist Stretch

1 x 2 @ 30

H

Supine Knee To Chest Stretch

1 x 2 @ 30

I

Standing Calf Stretch (Straight & Bent Leg)

1 x 4 @ 30

J

Foot & Plantar Fascia Sits Stretch

1 x 4 @ 30

K

Pec Stretch

1 x 2 @ 30

L

Overhead Tricep Stretch

1 x 2 @ 3

M

Child's Lat

1 x 2 @ 30

Coach
coach-avatar Logan Ryan

Strength & Conditioning Coach for Phoenix College Athletics. CSCS, CPT, PES, WLS.

Lower Leg Boost