We Only Do What Works Proven By Science

Monday is the Lower Body phase of the Forge Body Development Program. This phase of the training program is led by expert trainers and built into 6–12-week, science-based hypertrophy strength training blocks — fused with movements that enhance how you move and perform. Complementary accessory isolation exercises have been programed in, that strengthen the smaller, secondary muscle groups — paired with movements designed to improve mobility, flexibility, balance, and stability — building the lower body into a robust, strong, and injury-resistant structure. All combined with controlled conditioning work to elevate total athletic performance. Each block is designed to measure your performance and track your progress with precision. Every phase builds upon the last, following a structured progression model focused on controlled, intentional training — ensuring every rep, set, and movement is performed safely and effectively. Movements that are vital — we provide trackable and measurable targets and results to ensure you continually progress and break through plateaus. You’ll receive your own personalized Forge Fitness tracking account to monitor every step of your development. We target the glutes, hamstrings, calves, legs, hip adductors, hip flexors, and lower back through compound movements such as back squats, belt squats, RDLs, hip thrusts, hex bar lifts, and more. Core and abdominal strengthening is in most sessions, as these muscles can be trained daily. Every Training Session Includes Body Warm-Up: Raises body temperature on condition machines - Concept 2 Rowers, Bikergs, SkiErgs and Rogue Echo Bike - this prepares the body system for optimal performance. Activation: Focused mobility and movement work to prepare muscles, joints, and tendons — reducing injury risk and improving movement quality. Demonstration: Your trainer demonstrates each exercise and piece of equipment in detail, ensuring proper form, safety, and precision The Program Starts: Expert trainers are here to educate and guide you through every movement, focusing on safe training practices and helping you understand which muscle groups are being used and why. Each session teaches proper range of motion, tempo control, and movement precision to ensure safe, effective, and long-term development. Equipment Used Power Racks, Barbells, Safe Squat Bar, Hex Bars, Dumbbells, Jammer Arms, Kettlebells, Belt Squat Machine, Leg Press, Cable Machines, Leg Extension Machines and more.