Tiffany Allen

This program is designed to improve lower body strength, mobility, and alignment through a series of targeted exercises.

It begins with modules focused on foot alignment and strength, ankle mobility and stability, and corrective exercises to address common issues like high arches, flat feet, and gait imbalances.

As you progress, the program introduces four full sessions, each with a specific goal:

• Long and Strong: Focuses on increasing hip range of motion, particularly in the hip flexors and hamstrings.

• Butter Hips: Targets hip internal and external rotation, enhancing flexibility and strength.

• Triple Support: A knee-dominant session aimed at activating the front chain of the lower body.

• Bamboo Legs: Combines functional exercises and corrective movements for overall strength and flexibility.

You can complete the sessions three times a week, mixing and matching for variety.

This program will help you build a solid foundation of strength, flexibility, and mobility—step by step.

Enjoy the journey!

The program requires the following tools:

• Box/ bench

• Free weights

• 2 hard yoga blocks

• Mini loop bands in light, medium, and hard resistance levels

• A lacrosse ball or a similarly hard ball for self-myofascial release

• Power band (light)

• Inclined wedge block (optional)

• Kettlebell (optional)