Lower Body Tendon Isometrics Program – Achilles, Hamstring and Patellar Strength

Reinforce your tendons with this 12-week isometric auxiliary program designed to develop stiffness, stability, and resilience for long-term performance.

Access, complete, and track these workouts in our training app or with a downloadable PDF.

This is a supplemental program meant to complement your existing strength, speed, or sport-specific training. It focuses on controlled isometric loading to strengthen key areas prone to overuse injuries— the Achilles, hamstrings, and patellar tendons.

Who should focus on what

• Jumpers: Focus on Achilles and Quad & Knee Isometrics.
• Sprinters and runners: Focus on Achilles and Hamstring Isometrics.

Perform 1–2 selected workouts per week to progressively develop tendon stiffness, durability, and movement efficiency.

Program Focus: Tendon Strength, Stability, Injury Resilience

Program Length: 12-Weeks

Workout Durations: 10-20mins

Workouts: 3-4 options

Level: Athletic

App Access: 12-Weeks

App Access Options

• 12-week app access

Equipment Needed: There’s bodyweight options, small equipment options (bands/dumbbells), and options that require some gym equipment

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Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.