Lower Body Blast-Beginner (3 days/week)

TKOH performance

Strength & Conditioning
Coach
Jordan Herdman-Reed

This 3-day/week lower body strength program is designed specifically for beginner to intermediate members who want to build stronger, more toned legs using only dumbbells and cables. Whether you are 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.

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 will maximize muscle engagement and strength gains. Plus, built-in recovery or recharge days that promote mobility and reduce tension, ensuring you can train consistently and avoid burnout or injury.

$25 / mo
Get Lower Body Blast-Beginner (3 days/week)
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Build Stronger Muscles and Joints
Progressive training challenges your legs, glutes, and hips, helping you develop greater strength and muscle tone. Strengthening muscles around your knees, hips, and ankles supports joint health and reduces injury risk.
Features
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Programming 3 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
I've partnered with the best training app so you get an online training experience that works as hard as you do.
Equipment
Required
Dumbbell // Treadmill // Cable Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
LBB Week 1 Day 1

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

Tuesday
Week 1 Day 2

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

Wednesday
LBB Week 1 Day 3

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

Thursday
Week 1 Day 4

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

Friday
LBB Week 1 Day 5

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

Coach
More from TKOH performance
coach-avatar 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!

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Lower Body Blast-Beginner (3 days/week)
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Lower Body Blast-Beginner (3 days/week)
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Lower Body Blast-Beginner (3 days/week)
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