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Performance

Lower Body Performance 2 [P]rehab Program

Improve athleticism & performance for a fraction of the cost of in-person PT

Train the qualities your sport demands.

Do you want to: Improve your power and agility? Feel more confident than ever with lower body strength training? Challenge your body with new strengthening exercises? Then this program is for you! In this program, you'll build power with medicine ball exercises and explosive jumps, and incorporate the agility ladder in the second half of the 8-week program. Strength training is equally essential, so you'll tackle our top lunge, squat, thrust, and deadlift variations using barbells, dumbbells, and kettlebells. Cardio will be developed through progressive intervals, starting with power walking and advancing to jogging. Accessory work for the hip flexors, adductors, hamstrings, and glutes is also included. Don't forget to complete the mobility cool-down at the end of each session. This is a performance program specific to training the entire lower body! If dealing with any discomfort check out our body region Rehab and/or Prehab programs. If this program is too challenging for you, check out Lower Body Performance 1! If you are looking for more of a challenge, check out Fitness Gym Edition!

Duration
8 weeks
Frequency
2-3x/week
Instructor
The Prehab Guys

8-week arc

What you work through

  1. Week 1

    Time to get moving! We jump right in with plyometric work, deadlifts, and cardio. Focusing on building on the movements you conquered in Lower Body Performance Level 1 this week will surely give you the burn you have been looking for.

  2. Week 2

    Let's dive into some more single leg work to challenge core, lateral hip stabilizers and further isolate some movement patterns that you worked on in week 1, grab that sweat rag, you're gonna need it!

  3. Week 3

    Did someone say squat? This week we dive into several squat variations to challenge the anterior chain with a Goblet Squat and Spanish Squat! Let's get after it!

  4. Week 4

    Let's get to jumping! Diving further into plyometric and agility work as we round out halfway through this program, that heart rate is going to be up!

  1. Week 5

    We are turning up the dial on deadlifts and squat variations this week to build on your work in the last four weeks! Time to get after it!

  2. Week 6

    Time to level up that single leg work! Focusing on pogos, agility, single leg calf work, you're in for a real treat!

  3. Week 7

    Turning up the heat on quad work this week! Let's get those thigh muscles burning...prepare yourself for those Sissy Squats

  4. Week 8

    Finish it strong! Putting together everything you've focused on the last 7 weeks, you're bound to feel the burn.

Fit check

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Access the full Lower Body Performance 2 [P]rehab Program inside the [P]rehab app.

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