This 7-week lower limb-focused strength and conditioning program follows a 3-day split with two active recovery days, designed to build strength, power, and endurance in the legs while improving mobility and reducing the risk of injury. The program targets key muscle groups such as the quads, hamstrings, glutes, and calves, incorporating compound lifts like squats, along with unilateral movements such as lunges and box-jumps to enhance balance and stability. Each training day is structured to progressively increase intensity through a mix of strength training, plyometrics, and explosive power exercises. Over the 7 weeks, the focus is on improving lower body strength.
