NOTE: All SledTred exercises are shown in the module for quick reference. Please see below for the complete lower body workout.

Goals: Leg power, quad and hamstring strength, unilateral strength; quad hypertrophy

Duration: 60-90 minutes

Frequency: 1x per week

How to Progress the Movements

Resisted Sprint: Be more explosive!

Sled Push: increase push duration, do more sets, increase resistance

Nordic Curl: strive to get more reps; remove any assistance; add a very light weight

Step-up: strive to get more reps; add 5lbs every 3-4 weeks; increase step height

A & B. Resisted Sprint (Detailed Breakdown)

How to Perform It

1. Set the SledTred to a very light resistance for your first sprint set.

2. Lean forward with shoulders snug against the handles.

3. Drive forward aggressively, with maximal intent with every stride

4. Keep a high cadence with short, powerful steps. Drive through the balls of your feet.

5. Sprint for 10–15 seconds. Rest 1–2 minutes between reps.

Muscles Worked: Glutes; Quads; Calves; Hip flexors

Benefits

1. Increases sprint speed and stride power.

2. Improves acceleration mechanics.

3. Elevates heart rate for conditioning without high impact.

4. Builds power and explosiveness in the legs.

Rehab/Reconditioning Application: Resisted sprinting on the SledTred offers a low-impact, joint-friendly way to reintroduce high-velocity movement.

C. Heavy Sled Push (Detailed Breakdown)

How to Perform It

1. Set the SledTred to maximum resistance you can handle while still maintaining a non-stop, rhythmic cadence and strong leg drive.

2. Lean into the handles, keeping your spine neutral and core braced.

3. Drive through the balls of your feet with long, forceful strides, maintaining a consistent pace for 20–30 seconds.

4. Rest for 2–3 minutes between sets.

Muscles Worked: Quads; Glutes; Calves; Core

Benefits:

1. Develops raw leg strength and work capacity.

2. Builds bulletproof knees, along with strong calves, ankles, and feet.

3. Excellent for conditioning without eccentric loading (less soreness and joint stress).

Rehab Application: Sled pushes are one of the most powerful tools for knee and ankle rehab. The concentric-only nature of the movement minimizes joint strain and muscle soreness while strengthening muscles and connective tissue. They help re-pattern proper gait mechanics and can be scaled easily by adjusting resistance. Sled pushing is frequently used in return-to-play protocols for ACL recovery, patellar tendinopathy, and various ankle injuries.

D. Nordic Curl (Detailed Breakdown)

How to Perform It

1. Place the multi-pad low to the floor and anchor your feet securely underneath of it.

2. Slowly lower your torso toward the floor by extending the knees and resisting hard with the hamstrings. Keep the hips mostly extended as you lower yourself down.

3. Drive back to the top.

Muscles Worked: Hamstrings (primarily); Glutes; Calves (minor)

Benefits

1. Arguably the best hamstring exercise for reducing injury risk.

2. Increases eccentric strength and tendon resilience.

3. Improves speed potential and deceleration control.

Regressions

1. Assisted Nordic Curl: Use a resistance band to reduce the difficulty until fully controlled reps can be performed..

2. Eccentric Only Nordic Curl: Lower yourself as slowly as possible and push up with your hands to start again.

E. Step-up (Detailed Breakdown)

How to Perform It

1. Set the multi-step so that it is at a comfortable height that you can step onto without too much assistance from the non-working leg (approximately knee height if often a good starting point).

2. Stand sideways next to the SledTred with the working leg situated onto the multi-step and the ball of the foot of the non-working leg held firmly in the air.

3. Drive the working leg into the multi-step and stand up to a fully upright position. Lower back down to the ground under control and repeat for the desired number of reps. Switch legs.

Muscles Worked: Quads, Glutes

Benefits

1. Builds unilateral leg strength and hip stability, while also challenging balance and coordination.

2. Carries over to real life and sport movements, like climbing stairs, hiking, and jumping.

3. Joint friendly and highly scalable.

Helps prevent hamstring and lower back injuries by biasing glute dominance in hip extension.

Regressions

Assisted Step-up: Use assistance from the rear leg to step onto the box; with a focus on gradually reducing this assistance over time.