Lower Body Workouts x 3

Your lower-body training will include:

  • 1 Posterior-focused session
  • 1 Anterior-focused session
  • 1 combined session targeting both posterior and anterior muscles

These sessions are designed to be high volume, to build muscle, improve movement patterns, and strengthen your entire lower body.

Posterior (Hamstrings, Glutes, Calves)

Session Intent: This lower-body session has a posterior focus, with all rep schemes designed to overload the muscles and promote growth. Throughout the workout, you’ll use different methods to increase intensity, such as: Supersets Tempos Eccentric (slow lowering) work Pauses.

These variations help you maximise muscle recruitment and get the most out of each movement.

Start posterior session

Anterior (Quad dominant)

Session Intent: This session focuses on the quads and anterior chain, while still following the same high-rep, muscle-growth structure as the posterior session. You’ll finish with a quad-focused finisher designed to not only push the muscles further but also add variety and challenge your VO₂ max for an extra conditioning boost.

Start anterior session

Lower Body (Posterior & Anterior)

Session Intent: Mix between posterior and anterior muscle groups with a stairmaster finisher.

Start lower body session