Emily Sanchez Discipline
builds
freedom
Stronger women
Higher standards
Training with intent

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4-week program

Lower body,
your level.

Same goal, three levels. Pick where you are today. Each is a 4-week digital download PDF with sets, reps, rest, coaching cues and a weight log.

Beginner lower body program coverWeek 1 workout page from the Beginner programFull workouts unlock after purchase

Beginner

$20

3 days a week · about 45 min

New to lifting or coming back after a break. Simple machine and dumbbell moves, form tips, and a plan that builds your confidence.

  • 4 weeks, 3 lower body days
  • Explained moves, no guesswork
  • Weight log + swap options
Get Beginner
Intermediate lower body program coverWeek 1 workout page from the Intermediate programFull workouts unlock after purchase

Intermediate

$25

3 days a week · about 60 min

You know your way around the gym. Heavier lifts, more volume and a coaching cue for every move.

  • 4 weeks, 3 lower body days
  • Progressive sets, reps and weight
  • Dumbbell and home swaps
Get Intermediate
Advanced lower body program coverWeek 1 workout page from the Advanced programFull workouts unlock after purchase

Advanced

$30

4 days a week · 60–75 min

For lifters with a year or more of training. Heavy top sets, drop sets and burnouts, plus a strength test in week 4.

  • 4 weeks, 4 lower body days
  • Top sets, myo-reps, drop sets
  • Week 4 strength test
Get Advanced

Digital download. Not medical advice. Check with your doctor before starting.

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