Athletic Base
345 athletes joined
Bodyweight-focused program for everyday athletes to develop strength, power, agility, and speed.
4.00
(5 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 reps
1B
45 Degree Rhythmic Deceleration
3
5 reps
2A
Hands on Hips Countermovement Jump
3
5 reps
2B
Lateral Rhythmic Skaters
3
10 reps
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Bilateral Snapdown
3
5 reps
1B
45 Degree Phythmic Deceleration
3
5 reps
2A
Hands on Hips Countermovement Jump
3
5 reps
2B
Lateral Rhythmic Skaters
3
10 reps
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Bilateral Snapdown
3
5 reps
1B
45 Degree Phythmic Deceleration
3
5 reps
2A
Hands on Hips Countermovement Jump
3
5 reps
2B
Lateral Rhythmic Skaters
3
10 reps
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Bilateral Snapdown
3
5 reps
1B
45 Degree Phythmic Deceleration
3
5 reps
2A
Hands on Hips Countermovement Jump
3
5 reps
2B
Lateral Rhythmic Skaters
3
10 reps
3A
Wall Sit
3
30 secs
3B
Couch Stretch with Reachovers
3
5 secs
4A
Hip Bridge March
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Tall Bilateral Snapdown
3
5 reps
1B
Band Assisted 45 Degress Deceleration
3
5 reps
2A
Countermovement Jump
3
5 reps
2B
45 Degree Skater
3
10 reps
3A
Tempo Heels Elevated Goblet Squat
3
8 reps
3B
Couch Stretch with Reachovers
3
5 secs
4A
Long Lever Hip Bridge March
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Standing Calf Raise
3
15 reps
5B
Single Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Tall Bilateral Snapdown
3
5 reps
1B
Band Assisted 45 Degress Deceleration
3
5 reps
2A
Countermovement Jump
3
5 reps
2B
45 Degree Skater
3
10 reps
3A
Tempo Heels Elevated Goblet Squat
3
8 reps
3B
Couch Stretch with Reachovers
3
5 secs
4A
Long Lever Hip Bridge March
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Standing Calf Raise
3
15 reps
5B
Single Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Tall Bilateral Snapdown
3
5 reps
1B
Band Assisted 45 Degress Deceleration
3
5 reps
2A
Countermovement Jump
3
5 reps
2B
45 Degree Skater
3
10 reps
3A
Tempo Heels Elevated Goblet Squat
3
8 reps
3B
Couch Stretch with Reachovers
3
5 secs
4A
Long Lever Hip Bridge March
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Standing Calf Raise
3
15 reps
5B
Single Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
Tall Bilateral Snapdown
3
5 reps
1B
Band Assisted 45 Degress Deceleration
3
5 reps
2A
Countermovement Jump
3
5 reps
2B
45 Degree Skater
3
10 reps
3A
Tempo Heels Elevated Goblet Squat
3
8 reps
3B
Couch Stretch with Reachovers
3
5 secs
4A
Long Lever Hip Bridge March
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Standing Calf Raise
3
15 reps
5B
Single Leg Multi-Directional Pogo
3
30 secs
Day 1
1A
12 Inch Box Drop
3
5 reps
1B
2 Step Deceleration
3
5 reps
2A
Double Countermovement Jump
3
5 reps
2B
Lateral Skater
3
10 reps
3A
Heels Elevated Goblet Squat
3
10 reps
3B
Couch Stretch with Reachovers
3
5 secs
4A
Single Leg Hip Thrust
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Standing Calf Raise
3
30 secs
5B
Singe Leg Plate Hops
3
30 secs
Day 1
1A
12 Inch Box Drop
3
5 reps
1B
2 Step Deceleration
3
5 reps
2A
Double Countermovement Jump
3
5 reps
2B
Lateral Skater
3
10 reps
3A
Heels Elevated Goblet Squat
3
10 reps
3B
Couch Stretch with Reachovers
3
5 secs
4A
Single Leg Hip Thrust
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Standing Calf Raise
3
30 secs
5B
Singe Leg Plate Hops
3
30 secs
Day 1
1A
12 Inch Box Drop
3
5 reps
1B
2 Step Deceleration
3
5 reps
2A
Double Countermovement Jump
3
5 reps
2B
Lateral Skater
3
10 reps
3A
Heels Elevated Goblet Squat
3
10 reps
3B
Couch Stretch with Reachovers
3
5 secs
4A
Single Leg Hip Thrust
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
5A
Standing Calf Raise
3
30 secs
5B
Singe Leg Plate Hops
3
30 secs
Day 1
1A
12 Inch Box Drop
3
5 reps
1B
2 Step Deceleration
3
5 reps
2A
Double Countermovement Jump
3
5 reps
2B
Lateral Skater
3
10 reps
3A
Heels Elevated Goblet Squat
3
10 reps
3B
Couch Stretch with Reachovers
3
5 secs
4A
Single Leg Hip Thrust
3
10 reps
4B
Hamstring Stretch with Rotation
3
5 reps
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 reps
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Deep Squat Progression Walk Outs
3
5 reps
4B
Active Straight Leg Raise
3
10 reps
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 reps
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Deep Squat Progression Walk Outs
3
5 reps
4B
Active Straight Leg Raise
3
10 reps
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 reps
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Deep Squat Progression Walk Outs
3
5 reps
4B
Active Straight Leg Raise
3
10 reps
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 reps
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Deep Squat Progression Walk Outs
3
5 reps
4B
Active Straight Leg Raise
3
10 reps
5A
Single Leg Calf Raise Hold
3
30 secs
5B
Jump Rope
3
30 secs
Day 2
1A
Pushup
3
15 reps
1B
6 Point Plank
3
30 mins
2A
Pushup Position Shoulder Taps
3
10 reps
2B
Side Plank
3
30 secs
3A
1-Way Shin Box Switch
3
5 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Tempo Goblet Squat
3
5 reps
4B
Alternating Active Straight Leg Raise
3
10 reps
5A
Single Leg Splinter Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Pushup
3
15 reps
1B
6 Point Plank
3
30 mins
2A
Pushup Position Shoulder Taps
3
10 reps
2B
Side Plank
3
30 secs
3A
1-Way Shin Box Switch
3
5 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Tempo Goblet Squat
3
5 reps
4B
Alternating Active Straight Leg Raise
3
10 reps
5A
Single Leg Splinter Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Pushup
3
15 reps
1B
6 Point Plank
3
30 mins
2A
Pushup Position Shoulder Taps
3
10 reps
2B
Side Plank
3
30 secs
3A
1-Way Shin Box Switch
3
5 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Tempo Goblet Squat
3
5 reps
4B
Alternating Active Straight Leg Raise
3
10 reps
5A
Single Leg Splinter Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 2
1A
Pushup
3
15 reps
1B
6 Point Plank
3
30 mins
2A
Pushup Position Shoulder Taps
3
10 reps
2B
Side Plank
3
30 secs
3A
1-Way Shin Box Switch
3
5 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Tempo Goblet Squat
3
5 reps
4B
Alternating Active Straight Leg Raise
3
10 reps
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 reps
1B
4 Point Plank
3
30 secs
2A
Bench Power Pushup
3
5 reps
2B
Side Plank With Rotation
3
30 secs
3A
2-Way Shin Box Switch
3
5 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Goblet Split Squat
3
8 reps
4B
Tripod Foot Single Leg RDL
3
10 reps
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 reps
1B
4 Point Plank
3
30 secs
2A
Bench Power Pushup
3
5 reps
2B
Side Plank With Rotation
3
30 secs
3A
2-Way Shin Box Switch
3
5 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Goblet Split Squat
3
8 reps
4B
Tripod Foot Single Leg RDL
3
10 reps
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 reps
1B
4 Point Plank
3
30 secs
2A
Bench Power Pushup
3
5 reps
2B
Side Plank With Rotation
3
30 secs
3A
2-Way Shin Box Switch
3
5 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Goblet Split Squat
3
8 reps
4B
Tripod Foot Single Leg RDL
3
10 reps
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 reps
1B
4 Point Plank
3
30 secs
2A
Bench Power Pushup
3
5 reps
2B
Side Plank With Rotation
3
30 secs
3A
2-Way Shin Box Switch
3
5 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Goblet Split Squat
3
8 reps
4B
Tripod Foot Single Leg RDL
3
10 reps
5A
Single Leg Power Calf Raise
3
30 secs
5B
Alternating Jump Rope
3
30 secs
Day 3
1A
Bilateral Snapdown
3
5 reps
1B
45 Degree Rhythmic Deceleration
3
5 reps
2A
Hands on Hips Countermovement Jump
3
5 reps
2B
Lateral Rhythmic Skaters
3
10 reps
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 reps
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 3
1A
Bilateral Snapdown
3
5 reps
1B
45 Degree Rhythmic Deceleration
3
5 reps
2A
Hands on Hips Countermovement Jump
3
5 reps
2B
Lateral Rhythmic Skaters
3
10 reps
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 reps
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 3
1A
Bilateral Snapdown
3
5 reps
1B
45 Degree Rhythmic Deceleration
3
5 reps
2A
Hands on Hips Countermovement Jump
3
5 reps
2B
Lateral Rhythmic Skaters
3
10 reps
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 reps
5A
Calf Raise Hold
3
30 secs
5B
Double Leg Multi-Directional Pogo
3
30 secs
Day 3
1A
Bilateral Snapdown
3
5 reps
1B
45 Degree Rhythmic Deceleration
3
5 reps
2A
Hands on Hips Countermovement Jump
3
5 reps
2B
Lateral Rhythmic Skaters
3
10 reps
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 reps
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 reps
1B
Broad Jump Sticks
3
5 reps
2A
Split Stance Single Arm DB Shoulder Press
3
5 reps
2B
Band Pull Apart
3
10 reps
3A
6 Inch Box Step Downs
3
10 reps
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
10 reps
4B
Tricep Extension (Cable)
3
10 reps
Day 3
1A
Tempo Romanian Deadlift (Dumbbell)
3
5 reps
1B
Broad Jump Sticks
3
5 reps
2A
Split Stance Single Arm DB Shoulder Press
3
5 reps
2B
Band Pull Apart
3
10 reps
3A
6 Inch Box Step Downs
3
10 reps
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
10 reps
4B
Tricep Extension (Cable)
3
10 reps
Day 3
1A
Tempo Romanian Deadlift (Dumbbell)
3
5 reps
1B
Broad Jump Sticks
3
5 reps
2A
Split Stance Single Arm DB Shoulder Press
3
5 reps
2B
Band Pull Apart
3
10 reps
3A
6 Inch Box Step Downs
3
10 reps
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
10 reps
4B
Tricep Extension (Cable)
3
10 reps
Day 3
1A
Tempo Romanian Deadlift (Dumbbell)
3
5 reps
1B
Broad Jump Sticks
3
5 reps
2A
Split Stance Single Arm DB Shoulder Press
3
5 reps
2B
Band Pull Apart
3
10 reps
3A
6 Inch Box Step Downs
3
10 reps
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
10 reps
4B
Tricep Extension (Cable)
3
10 reps
Day 3
1A
Romanian Deadlift (Barbell)
3
8 reps
1B
Double Broad Jump
3
5 reps
2A
Foot Elevated Single Arm DB Shoulder Press
3
5 reps
2B
Cable Rope Facepull
3
10 reps
3A
12 Inch Box Step Downs
3
10 reps
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
15 reps
4B
Tricep Extension (Cable)
3
15 reps
Day 3
1A
Romanian Deadlift (Barbell)
3
8 reps
1B
Double Broad Jump
3
5 reps
2A
Foot Elevated Single Arm DB Shoulder Press
3
5 reps
2B
Cable Rope Facepull
3
10 reps
3A
12 Inch Box Step Downs
3
10 reps
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
15 reps
4B
Tricep Extension (Cable)
3
15 reps
Day 3
1A
Romanian Deadlift (Barbell)
3
8 reps
1B
Double Broad Jump
3
5 reps
2A
Foot Elevated Single Arm DB Shoulder Press
3
5 reps
2B
Cable Rope Facepull
3
10 reps
3A
12 Inch Box Step Downs
3
10 reps
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
15 reps
4B
Tricep Extension (Cable)
3
15 reps
Day 3
1A
Romanian Deadlift (Barbell)
3
8 reps
1B
Double Broad Jump
3
5 reps
2A
Foot Elevated Single Arm DB Shoulder Press
3
5 reps
2B
Cable Rope Facepull
3
10 reps
3A
12 Inch Box Step Downs
3
10 reps
3B
Split Stance Cable Pallof Hold
3
30 secs
4A
Seated Bicep Curl (Dumbbell)
3
15 reps
4B
Tricep Extension (Cable)
3
15 reps
Day 4
1A
Pushup Midrange Hold
3
30 secs
1B
8 Point Plank
3
30 secs
2A
Bench Pushup Position Shoulder Taps
3
10 reps
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Deep Squat Progression Walk Outs
3
5 reps
4B
Active Straight Leg Raise
3
10 reps
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 reps
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Deep Squat Progression Walk Outs
3
5 reps
4B
Active Straight Leg Raise
3
10 reps
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 reps
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Deep Squat Progression Walk Outs
3
5 reps
4B
Active Straight Leg Raise
3
10 reps
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 reps
2B
Stacked Side Plank
3
30 secs
3A
Half Kneeling Hip CAR
3
3 reps
3B
Lying 90-90 Hamstring Mobility
3
10 reps
4A
Deep Squat Progression Walk Outs
3
5 reps
4B
Active Straight Leg Raise
3
10 reps
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 reps
4
Stacked Side Plank
3
30 reps
5
Half Kneeling Hip CAR
3
3 reps
6
Lying 90-90 Hamstring Mobility
3
10 reps
7
Deep Squat Progression Walk Outs
3
5 reps
8
Active Straight Leg Raise
3
10 reps
9
Single Leg Calf Raise Hold
3
30 secs
10
Jump Rope
3
30 secs
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
WHAT PEOPLE ARE SAYING(5 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
tomás pérez garcíaAge 29, Man
4 days ago
Amateur football (soccer) player coming from a back injury (car accidente): good program so far, added some pull-ups and push-ups 1-2 times a week + sport specific training session. program allows for s.s. practice and athletic training
Deneek H.Age 28, Woman
3 months 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.