First step & smash

Badminton

Split step, push-off, and recovery from deep lunges — not a generic leg day.

See program

Rotation under pressure

Padel

Lateral work, legs, and racket-side strength that hold late in a match.

See program

A stride that lasts

Running

Calves, hamstrings, and hip control so form holds when legs get heavy.

See program

A back that holds

Cycling

Core and hips that keep you low in the drops on long rides.

See program