Lift, plus 90 seconds of hops: the leg-day add-on in this plan

Leg days in this plan have two parts: progressive loading (lifting a little heavier over time) and a short dose of jumping work. It's athletic training, and it scales to you.

The lifting is in every workout. The impact is a small, deliberate addition on leg days: light pogo hops early on, progressing to firm-landing step-ups. About ninety seconds.

Always skippable, always adjustable

The impact dose is scaled from your check-in and always skippable on days you'd rather not. It's there as a short, athletic finisher - not another chore.

If you have a diagnosed condition, or any question about whether this work suits you, talk to your doctor or a qualified professional before starting and follow their guidance. The impact work can be left out entirely, with strength-only progression in its place. This is a training plan, not medical advice.

The compounding case

Strength builds slowly - but it builds. A few minutes of extra work each week, kept up for months, adds up to legs that feel springier and more capable.

Ninety seconds, a few times a week, inside a program that's already lifting a little heavier over time. Small deposit, long compounding.