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Athletic Base

by Dr. Ramsey Nijem
467 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
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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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
10 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
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
a year ago
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
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.
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