Athletic Base
300 athletes joined
Bodyweight-focused program for everyday athletes to develop strength, power, agility, and speed.
3.88
(8 ratings)
Program Description
Athletic Base program is designed by Dr. Ramsey Nijem, who is the Director of Sports Performance for the Kansas Jayhawks NCAA basketball team. Before KU, Ramsey was the NBA's youngest head strength and conditioning coach.
Athletic Base is for beginner, intermediate, or concurrent athletes to build strength, power, agility, and speed. The program is 12 weeks in length with 3 distinct 4-week phases, each increasing in difficulty. Phase 1 is 4 days per week, while Phase 2 and Phase 3 are 3 days per week. Most of the exercises are bodyweight movements, with a few exercises requiring dumbbells.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics
Equipment
At Home
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
1A
Bilateral Snapdown
3
5
1B
45 Degree Rhythmic Deceleration
3
5
2A
Hands on Hips Countermovement Jump
3
5
2B
Lateral Rhythmic Skaters
3
10
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Bilateral Snapdown
3
5
1B
45 Degree Phythmic Deceleration
3
5
2A
Hands on Hips Countermovement Jump
3
5
2B
Lateral Rhythmic Skaters
3
10
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Bilateral Snapdown
3
5
1B
45 Degree Phythmic Deceleration
3
5
2A
Hands on Hips Countermovement Jump
3
5
2B
Lateral Rhythmic Skaters
3
10
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Bilateral Snapdown
3
5
1B
45 Degree Phythmic Deceleration
3
5
2A
Hands on Hips Countermovement Jump
3
5
2B
Lateral Rhythmic Skaters
3
10
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Tall Bilateral Snapdown
3
5
1B
Band Assisted 45 Degress Deceleration
3
5
2A
Countermovement Jump
3
5
2B
45 Degree Skater
3
10
3A
Tempo Heels Elevated Goblet Squat
3
8
3B
Couch Stretch with Reachovers
3
5 secs
4A
Long Lever Hip Bridge March
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Standing Calf Raise
3
15
5B
Single Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Tall Bilateral Snapdown
3
5
1B
Band Assisted 45 Degress Deceleration
3
5
2A
Countermovement Jump
3
5
2B
45 Degree Skater
3
10
3A
Tempo Heels Elevated Goblet Squat
3
8
3B
Couch Stretch with Reachovers
3
5 secs
4A
Long Lever Hip Bridge March
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Standing Calf Raise
3
15
5B
Single Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Tall Bilateral Snapdown
3
5
1B
Band Assisted 45 Degress Deceleration
3
5
2A
Countermovement Jump
3
5
2B
45 Degree Skater
3
10
3A
Tempo Heels Elevated Goblet Squat
3
8
3B
Couch Stretch with Reachovers
3
5 secs
4A
Long Lever Hip Bridge March
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Standing Calf Raise
3
15
5B
Single Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Tall Bilateral Snapdown
3
5
1B
Band Assisted 45 Degress Deceleration
3
5
2A
Countermovement Jump
3
5
2B
45 Degree Skater
3
10
3A
Tempo Heels Elevated Goblet Squat
3
8
3B
Couch Stretch with Reachovers
3
5 secs
4A
Long Lever Hip Bridge March
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Standing Calf Raise
3
15
5B
Single Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
12 Inch Box Drop
3
5
1B
2 Step Deceleration
3
5
2A
Double Countermovement Jump
3
5
2B
Lateral Skater
3
10
3A
Heels Elevated Goblet Squat
3
10
3B
Couch Stretch with Reachovers
3
5 secs
4A
Single Leg Hip Thrust
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Standing Calf Raise
3
30 secs
5B
Singe Leg Plate Hops
3
30 secs
Day 1
1A
12 Inch Box Drop
3
5
1B
2 Step Deceleration
3
5
2A
Double Countermovement Jump
3
5
2B
Lateral Skater
3
10
3A
Heels Elevated Goblet Squat
3
10
3B
Couch Stretch with Reachovers
3
5 secs
4A
Single Leg Hip Thrust
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Standing Calf Raise
3
30 secs
5B
Singe Leg Plate Hops
3
30 secs
Day 1
1A
12 Inch Box Drop
3
5
1B
2 Step Deceleration
3
5
2A
Double Countermovement Jump
3
5
2B
Lateral Skater
3
10
3A
Heels Elevated Goblet Squat
3
10
3B
Couch Stretch with Reachovers
3
5 secs
4A
Single Leg Hip Thrust
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Standing Calf Raise
3
30 secs
5B
Singe Leg Plate Hops
3
30 secs
Day 1
1A
12 Inch Box Drop
3
5
1B
2 Step Deceleration
3
5
2A
Double Countermovement Jump
3
5
2B
Lateral Skater
3
10
3A
Heels Elevated Goblet Squat
3
10
3B
Couch Stretch with Reachovers
3
5 secs
4A
Single Leg Hip Thrust
3
10
4B
Hamstring Stretch with Rotation
3
5
5A
Standing Calf Raise
3
30 secs
5B
Singe Leg Plate Hops
3
30 secs
Day 2
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Deep Squat Progression Walk Outs
3
5
4B
Active Straight Leg Raise
3
10
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 2
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Deep Squat Progression Walk Outs
3
5
4B
Active Straight Leg Raise
3
10
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 2
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Deep Squat Progression Walk Outs
3
5
4B
Active Straight Leg Raise
3
10
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 2
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Deep Squat Progression Walk Outs
3
5
4B
Active Straight Leg Raise
3
10
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 2
1A
Pushup
3
15
1B
6 Point Plank
3
30 mins
2A
Pushup Position Shoulder Taps
3
10
2B
Side Plank
3
30 secs
3A
1-Way Shin Box Switch
3
5
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Tempo Goblet Squat
3
5
4B
Alternating Active Straight Leg Raise
3
10
5A
Single Leg Splinter Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Pushup
3
15
1B
6 Point Plank
3
30 mins
2A
Pushup Position Shoulder Taps
3
10
2B
Side Plank
3
30 secs
3A
1-Way Shin Box Switch
3
5
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Tempo Goblet Squat
3
5
4B
Alternating Active Straight Leg Raise
3
10
5A
Single Leg Splinter Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Pushup
3
15
1B
6 Point Plank
3
30 mins
2A
Pushup Position Shoulder Taps
3
10
2B
Side Plank
3
30 secs
3A
1-Way Shin Box Switch
3
5
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Tempo Goblet Squat
3
5
4B
Alternating Active Straight Leg Raise
3
10
5A
Single Leg Splinter Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Pushup
3
15
1B
6 Point Plank
3
30 mins
2A
Pushup Position Shoulder Taps
3
10
2B
Side Plank
3
30 secs
3A
1-Way Shin Box Switch
3
5
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Tempo Goblet Squat
3
5
4B
Alternating Active Straight Leg Raise
3
10
5A
Single Leg Splinter Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Alternating Bench Press (Dumbbell)
3
10
1B
4 Point Plank
3
30 secs
2A
Bench Power Pushup
3
5
2B
Side Plank With Rotation
3
30 secs
3A
2-Way Shin Box Switch
3
5
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Goblet Split Squat
3
8
4B
Tripod Foot Single Leg RDL
3
10
5A
Single Leg Power Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Alternating Bench Press (Dumbbell)
3
10
1B
4 Point Plank
3
30 secs
2A
Bench Power Pushup
3
5
2B
Side Plank With Rotation
3
30 secs
3A
2-Way Shin Box Switch
3
5
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Goblet Split Squat
3
8
4B
Tripod Foot Single Leg RDL
3
10
5A
Single Leg Power Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Alternating Bench Press (Dumbbell)
3
10
1B
4 Point Plank
3
30 secs
2A
Bench Power Pushup
3
5
2B
Side Plank With Rotation
3
30 secs
3A
2-Way Shin Box Switch
3
5
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Goblet Split Squat
3
8
4B
Tripod Foot Single Leg RDL
3
10
5A
Single Leg Power Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Alternating Bench Press (Dumbbell)
3
10
1B
4 Point Plank
3
30 secs
2A
Bench Power Pushup
3
5
2B
Side Plank With Rotation
3
30 secs
3A
2-Way Shin Box Switch
3
5
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Goblet Split Squat
3
8
4B
Tripod Foot Single Leg RDL
3
10
5A
Single Leg Power Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 3
1A
Bilateral Snapdown
3
5
1B
45 Degree Rhythmic Deceleration
3
5
2A
Hands on Hips Countermovement Jump
3
5
2B
Lateral Rhythmic Skaters
3
10
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10 secs
4B
Hamstring Stretch with Rotation
3
5
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 3
1A
Bilateral Snapdown
3
5
1B
45 Degree Rhythmic Deceleration
3
5
2A
Hands on Hips Countermovement Jump
3
5
2B
Lateral Rhythmic Skaters
3
10
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10 secs
4B
Hamstring Stretch with Rotation
3
5
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 3
1A
Bilateral Snapdown
3
5
1B
45 Degree Rhythmic Deceleration
3
5
2A
Hands on Hips Countermovement Jump
3
5
2B
Lateral Rhythmic Skaters
3
10
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10 secs
4B
Hamstring Stretch with Rotation
3
5
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 3
1A
Bilateral Snapdown
3
5
1B
45 Degree Rhythmic Deceleration
3
5
2A
Hands on Hips Countermovement Jump
3
5
2B
Lateral Rhythmic Skaters
3
10
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10 secs
4B
Hamstring Stretch with Rotation
3
5
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 3
1A
Tempo Romanian Deadlift (Dumbbell)
3
5
1B
Broad Jump Sticks
3
5
2A
Split Stance Single Arm DB Shoulder Press
3
5
2B
Band Pull Apart
3
10
3A
6 Inch Box Step Downs
3
10
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
10
4B
Tricep Extension (Cable)
3
10
Day 3
1A
Tempo Romanian Deadlift (Dumbbell)
3
5
1B
Broad Jump Sticks
3
5
2A
Split Stance Single Arm DB Shoulder Press
3
5
2B
Band Pull Apart
3
10
3A
6 Inch Box Step Downs
3
10
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
10
4B
Tricep Extension (Cable)
3
10
Day 3
1A
Tempo Romanian Deadlift (Dumbbell)
3
5
1B
Broad Jump Sticks
3
5
2A
Split Stance Single Arm DB Shoulder Press
3
5
2B
Band Pull Apart
3
10
3A
6 Inch Box Step Downs
3
10
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
10
4B
Tricep Extension (Cable)
3
10
Day 3
1A
Tempo Romanian Deadlift (Dumbbell)
3
5
1B
Broad Jump Sticks
3
5
2A
Split Stance Single Arm DB Shoulder Press
3
5
2B
Band Pull Apart
3
10
3A
6 Inch Box Step Downs
3
10
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
10
4B
Tricep Extension (Cable)
3
10
Day 3
1A
Romanian Deadlift (Barbell)
3
8
1B
Double Broad Jump
3
5
2A
Foot Elevated Single Arm DB Shoulder Press
3
5
2B
Cable Rope Facepull
3
10
3A
12 Inch Box Step Downs
3
10
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
15
4B
Tricep Extension (Cable)
3
15
Day 3
1A
Romanian Deadlift (Barbell)
3
8
1B
Double Broad Jump
3
5
2A
Foot Elevated Single Arm DB Shoulder Press
3
5
2B
Cable Rope Facepull
3
10
3A
12 Inch Box Step Downs
3
10
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
15
4B
Tricep Extension (Cable)
3
15
Day 3
1A
Romanian Deadlift (Barbell)
3
8
1B
Double Broad Jump
3
5
2A
Foot Elevated Single Arm DB Shoulder Press
3
5
2B
Cable Rope Facepull
3
10
3A
12 Inch Box Step Downs
3
10
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
15
4B
Tricep Extension (Cable)
3
15
Day 3
1A
Romanian Deadlift (Barbell)
3
8
1B
Double Broad Jump
3
5
2A
Foot Elevated Single Arm DB Shoulder Press
3
5
2B
Cable Rope Facepull
3
10
3A
12 Inch Box Step Downs
3
10
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
15
4B
Tricep Extension (Cable)
3
15
Day 4
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Deep Squat Progression Walk Outs
3
5
4B
Active Straight Leg Raise
3
10
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 4
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Deep Squat Progression Walk Outs
3
5
4B
Active Straight Leg Raise
3
10
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 4
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Deep Squat Progression Walk Outs
3
5
4B
Active Straight Leg Raise
3
10
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 4
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3
3B
Lying 90-90 Hamstring Mobility
3
10
4A
Deep Squat Progression Walk Outs
3
5
4B
Active Straight Leg Raise
3
10
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 4
1
Pushup Midrange Hold
3
30 secs
2
8 Point Plank
3
30 secs
3
Bench Pushup Position Shoulder Taps
3
10
4
Stacked Side Plank
3
30
5
Half Kneeling Hip CAR
3
3
6
Lying 90-90 Hamstring Mobility
3
10
7
Deep Squat Progression Walk Outs
3
5
8
Active Straight Leg Raise
3
10
9
Single Leg Calf Raise Hold
3
30 secs
10
Jump Rope
3
30 secs
Day 4
No workout planned for this day
Day 4
No workout planned for this day
Day 4
No workout planned for this day
Day 4
No workout planned for this day
Day 4
No workout planned for this day
Day 4
No workout planned for this day
Day 4
No workout planned for this day
What People Are Saying(8 ratings)
Only ratings with written feedback are displayed here.
3.88/ 5
Deneek H.Age 28, Woman
16 days ago
Awesome program for beginners! There’s moments where I felt challenged but by week 2 of each phase it got easier. I encourage you to trust the process. Enjoy your workout. days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat) days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)
Alex O.Man
4 months ago
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