Holistic & Structured Approach

Learn classic movements such as front and behind-the-neck lat pulldowns, seated rows, and more.

Safe & Effective Methods

Emphasize activation and adjustment to enhance training safety and efficiency.

Precision & Personalization

Suitable for learners at different stages, providing practical and effective training guidance.

About the Course

This course begins with activation and mobility adjustments to prepare your lower body for effective training. You’ll master free weights, the Smith machine, and machine-based exercises, along with advanced techniques for optimal leg strength and development. Whether you’re a beginner or an experienced trainee, you’ll learn scientific, effective, and safe methods to build strong, well-defined legs.

Meet David Miao

Hello, I'm David Miao ! With over 20 years in the sports rehabilitation and fitness world, I’ve dedicated my career to helping people unlock their full potential. I’ve had the honor of delivering lectures at Harvard University and MIT, sharing my practical, science-based approach to rehabilitation. My focus is on creating efficient, effective programs that help individuals achieve their best.

Training Outline

6 Chapters · 6 Lessons

  1. 1

    Lesson 1: Ankle Mobility Adjustment

    1. (Included in full purchase)

      Ankle Mobility Adjustment

  2. 2

    Lesson 2: Free-Weight Squat

    1. (Included in full purchase)

      Free-Weight Squat

  3. 3

    Lesson 3:Smith Machine Squat

    1. (Included in full purchase)

      Smith Machine Squat

  4. 4

    Lesson 4: Prone Leg Curl

    1. (Included in full purchase)

      Prone Leg Curl

  5. 5

    Lesson 5:Seated Leg Raise

    1. (Included in full purchase)

      Seated Leg Raise

  6. 6

    Lesson 5: Leg Press

    1. (Included in full purchase)

      Leg Press

Ready to Transform Your Leg ?

Take the first step towards a stronger, more defined Leg  with David Miao's expert guidance.  Enroll now and unleash your leg training potential!

$7.99

Enroll Now