CONTENTS

LOWER BODY BASICS

Building a Better Lower Body

Tier 1 Core Lifts: The “Big 3”

Tier 2 Core Lifts

Nutrition and Strength Building

Conditioning and Recovery

Training Around Injuries

Gear and Equipment

Key Terms and Definitions

THE WORKOUTS

Mobility Warm-Ups and Recovery Workouts

“Big 3” Programs

Powerhouse Lower Body 12-Week Program

Lower Body Squat 7-Week Program

Lower Body Deadlift 7-Week Program

Lower Body Rotation: Daily Workouts 3-Week Program

Lower Body Rotation: Weekly Workouts 3-Week Program

Strength Circuit Training 3-Week Program

Plug and Play Workouts

Lower Body Dumbbell Workouts

Lower Body Suspension Trainer Workouts

Lower Body Glutes Workouts

Lower Body Sled Workouts

Body Weight Blitz

Finishers and Challenges

Appendix A: DIY Fitness: Protocol Templates

Appendix B: Uncommon Exercise Database

Appendix C: Mobility Warm-Ups and Recovery Database

About the Author

Resources