Log inSign up
← Back to Program

Thursday – Lower Body Power & Gap Control

Generate leg drive for powerful strides and maintain tight gaps on incoming forwards.

Warmup

Warm-Up

  • Heat

    5 min bike or easy jog reps

  • Walking lunges

    10/side reps

  • Leg swings front/back

    10/side reps

  • McGill Big 3

    curl-up, side plank, bird-dog reps

  • Potentiation: Broad jumps

    3 sets3 reps

Superset 1

Superset

  • Back Squat

    4 sets5 reps

    video

  • Broad Jump

    4 sets5 reps

    video

Superset 2

Superset

  • Slideboard Lateral Pushes

    3 sets30s bouts reps

    video

  • Single-Leg Romanian Deadlift

    3 sets8/side reps

    video

Superset 3

Superset

  • Glute Bridge March

    2 sets10/side reps

    video

  • Side Plank with Reach-Through

    2 sets8/side reps

    video

Daily Micro-Core

  • McGill curl-up

    8/side reps

  • Side plank

    20–30s/side reps

  • Bird-dog

    6/side reps

Track your workouts and more

Sign up or log in to track your workouts, get analytics, and more!

Sign upLog in