Performance
Lower Body Performance 1 [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 lower body strength? Improve your power and jumping skills? Learn new and safe exercises to strengthen your legs? Then this program is for you! “The legs feed the wolf” ~Herb Brooks. Time for feeding! Improve your lower body performance with this 8-week program. You will start to train power with jump landings and medicine ball variations. If training power, strength is also a must. You dive into our favorite lunge, squat, thrust, and deadlift variations. Cardio is developed via bike intervals AND accessory work for hip flexors, adductors, hamstrings, and glutes included. Make sure to cool down with mobility work 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 Knee Prehab! If you are looking for more of a challenge, check out our Lower Body Performance Level 2 Program!
- Duration
- 8 weeks
- Frequency
- 2-3x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
This first week is all about learning how to accept forces or landing from a jump, making sure you have the brakes before you hit the gas! For the building zone get ready for single leg hip thrusts, lateral lunges, and some calve work.
- Week 2
You will further work on the brakes and landing mechanics but this time moving laterally vs a straight depth drop. Your posterior chain will then be singing after completing staggered stance dumbbell deadlifts and bulgarian split squats.
- Week 3
Med ball slams progress to a split stance position and depth drops progress to include the rotational plane. Squatting demands are elevated, with a heels elevated goblet squat (sorry had to do it!) Sprinting time duration increased on the bike, send it!
- Week 4
Revisiting wall balls with increased volume and progressing depth drops to know landing on a single leg. Get ready to get those adductors fired up with a sumo deadlift band pull and accessory work of copenhagens. Use the bike for recovery at a nice steady state pace.
- Week 5
This is the first introduction to the landmine, check out instructions of how you can do this without the actual landmine equipment! Single leg depth drops are progressed to include lateral movements and then your strength training is based around the landmine setup. Bike sprints are back this time for 1 minute; make sure to sprint for 1 minute knowing that you get 2 minutes of rest between the 3 intervals.
- Week 6
Time to progress from working on the brakes to including some gas pedal work. You will be adding some acceleration but the deceleration using lateral shuffle cone taps. For strength training single leg hip thrusts and bulgarian split squats make a return along with seated heel raise. Feel free to go heavier on these! To balance out the sprint work let's focus on longer duration steady state of the bike this week.
- Week 7
Ready to back pedal? No worries, it’s just 3 steps and then a brake check. After this single leg deadlifts are advanced from landmine to now freestanding with a kettlebell to challenge your balance systems. Goblet squats with heels elevated meets tempo and you continue to get those calves springy with pogo hops. Uh oh, bike sprints are back again 1 minute but then 2 minute rest but this time for 5 intervals.
- Week 8
Single leg depth drops take on rotational demands and you start working on some side shuffles. The building zone and cardio work should be looked at as lower intensities compared to the previous 7 weeks allowing your body to recover and get ready to take on level 2!
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