Athletic Base
3.75 (2 reviews)
Bodyweight-focused program for everyday athletes to develop strength, power, agility, and speed.
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
| Coach | Dr. Ramsey Nijem  |
| Level | Beginner, Novice, Intermediate |
| Equipment | At Home |
| Time Per Workout | 60 minutes |
| Days Per Week | 4 days |
| Program Length | 12 weeks |
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Week 1 - Phase 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bilateral Snapdown | 3 | 5 | - |
| 45 Degree Rhythmic Deceleration | 3 | 5 | - |
| Hands on Hips Countermovement Jump | 3 | 5 | - |
| Lateral Rhythmic Skaters | 3 | 10 | - |
| Wall Sit | 3 | 30secs | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Hip Bridge March | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Calf Raise Hold | 3 | 30secs | - |
| Double Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30secs | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bilateral Snapdown | 3 | 5 | - |
| 45 Degree Rhythmic Deceleration | 3 | 5 | - |
| Hands on Hips Countermovement Jump | 3 | 5 | - |
| Lateral Rhythmic Skaters | 3 | 10 | - |
| Wall Sit | 3 | 30secs | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Hip Bridge March | 3 | 10secs | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Calf Raise Hold | 3 | 30secs | - |
| Double Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30secs | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Week 2 - Phase 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bilateral Snapdown | 3 | 5 | - |
| 45 Degree Phythmic Deceleration | 3 | 5 | - |
| Hands on Hips Countermovement Jump | 3 | 5 | - |
| Lateral Rhythmic Skaters | 3 | 10 | - |
| Wall Sit | 3 | 30secs | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Hip Bridge March | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Calf Raise Hold | 3 | 30secs | - |
| Double Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30secs | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bilateral Snapdown | 3 | 5 | - |
| 45 Degree Rhythmic Deceleration | 3 | 5 | - |
| Hands on Hips Countermovement Jump | 3 | 5 | - |
| Lateral Rhythmic Skaters | 3 | 10 | - |
| Wall Sit | 3 | 30secs | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Hip Bridge March | 3 | 10secs | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Calf Raise Hold | 3 | 30secs | - |
| Double Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30secs | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Week 3 - Phase 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bilateral Snapdown | 3 | 5 | - |
| 45 Degree Phythmic Deceleration | 3 | 5 | - |
| Hands on Hips Countermovement Jump | 3 | 5 | - |
| Lateral Rhythmic Skaters | 3 | 10 | - |
| Wall Sit | 3 | 30secs | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Hip Bridge March | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Calf Raise Hold | 3 | 30secs | - |
| Double Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30secs | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bilateral Snapdown | 3 | 5 | - |
| 45 Degree Rhythmic Deceleration | 3 | 5 | - |
| Hands on Hips Countermovement Jump | 3 | 5 | - |
| Lateral Rhythmic Skaters | 3 | 10 | - |
| Wall Sit | 3 | 30secs | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Hip Bridge March | 3 | 10secs | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Calf Raise Hold | 3 | 30secs | - |
| Double Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30secs | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Week 4 - Phase 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bilateral Snapdown | 3 | 5 | - |
| 45 Degree Phythmic Deceleration | 3 | 5 | - |
| Hands on Hips Countermovement Jump | 3 | 5 | - |
| Lateral Rhythmic Skaters | 3 | 10 | - |
| Wall Sit | 3 | 30secs | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Hip Bridge March | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Calf Raise Hold | 3 | 30secs | - |
| Double Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30secs | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Bilateral Snapdown | 3 | 5 | - |
| 45 Degree Rhythmic Deceleration | 3 | 5 | - |
| Hands on Hips Countermovement Jump | 3 | 5 | - |
| Lateral Rhythmic Skaters | 3 | 10 | - |
| Wall Sit | 3 | 30secs | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Hip Bridge March | 3 | 10secs | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Calf Raise Hold | 3 | 30secs | - |
| Double Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30secs | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Week 5 - Phase 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Tall Bilateral Snapdown | 3 | 5 | - |
| Band Assisted 45 Degress Deceleration | 3 | 5 | - |
| Countermovement Jump | 3 | 5 | - |
| 45 Degree Skater | 3 | 10 | - |
| Tempo Heels Elevated Goblet Squat | 3 | 8 | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Long Lever Hip Bridge March | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Standing Calf Raise | 3 | 15 | - |
| Single Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup | 3 | 15 | - |
| 6 Point Plank | 3 | 30mins | - |
| Pushup Position Shoulder Taps | 3 | 10 | - |
| Side Plank | 3 | 30secs | - |
| 1-Way Shin Box Switch | 3 | 5 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Tempo Goblet Squat | 3 | 5 | - |
| Alternating Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Splinter Calf Raise | 3 | 30secs | - |
| Alternating Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Tempo Romanian Deadlift (Dumbbell) | 3 | 5 | - |
| Broad Jump Sticks | 3 | 5 | - |
| Split Stance Single Arm DB Shoulder Press | 3 | 5 | - |
| Band Pull Apart | 3 | 10 | - |
| 6 Inch Box Step Downs | 3 | 10 | - |
| Split Stance Cable Pallof Hold | 3 | 30secs | - |
| Seated Bicep Curl (Dumbbell) | 3 | 10 | - |
| Tricep Extension (Cable) | 3 | 10 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup Midrange Hold | 3 | 30secs | - |
| 8 Point Plank | 3 | 30secs | - |
| Bench Pushup Position Shoulder Taps | 3 | 10 | - |
| Stacked Side Plank | 3 | 30 | - |
| Half Kneeling Hip CAR | 3 | 3 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Deep Squat Progression Walk Outs | 3 | 5 | - |
| Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Calf Raise Hold | 3 | 30secs | - |
| Jump Rope | 3 | 30secs | - |
Week 6 - Phase 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Tall Bilateral Snapdown | 3 | 5 | - |
| Band Assisted 45 Degress Deceleration | 3 | 5 | - |
| Countermovement Jump | 3 | 5 | - |
| 45 Degree Skater | 3 | 10 | - |
| Tempo Heels Elevated Goblet Squat | 3 | 8 | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Long Lever Hip Bridge March | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Standing Calf Raise | 3 | 15 | - |
| Single Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup | 3 | 15 | - |
| 6 Point Plank | 3 | 30mins | - |
| Pushup Position Shoulder Taps | 3 | 10 | - |
| Side Plank | 3 | 30secs | - |
| 1-Way Shin Box Switch | 3 | 5 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Tempo Goblet Squat | 3 | 5 | - |
| Alternating Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Splinter Calf Raise | 3 | 30secs | - |
| Alternating Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Tempo Romanian Deadlift (Dumbbell) | 3 | 5 | - |
| Broad Jump Sticks | 3 | 5 | - |
| Split Stance Single Arm DB Shoulder Press | 3 | 5 | - |
| Band Pull Apart | 3 | 10 | - |
| 6 Inch Box Step Downs | 3 | 10 | - |
| Split Stance Cable Pallof Hold | 3 | 30secs | - |
| Seated Bicep Curl (Dumbbell) | 3 | 10 | - |
| Tricep Extension (Cable) | 3 | 10 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
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Week 7 - Phase 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Tall Bilateral Snapdown | 3 | 5 | - |
| Band Assisted 45 Degress Deceleration | 3 | 5 | - |
| Countermovement Jump | 3 | 5 | - |
| 45 Degree Skater | 3 | 10 | - |
| Tempo Heels Elevated Goblet Squat | 3 | 8 | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Long Lever Hip Bridge March | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Standing Calf Raise | 3 | 15 | - |
| Single Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup | 3 | 15 | - |
| 6 Point Plank | 3 | 30mins | - |
| Pushup Position Shoulder Taps | 3 | 10 | - |
| Side Plank | 3 | 30secs | - |
| 1-Way Shin Box Switch | 3 | 5 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Tempo Goblet Squat | 3 | 5 | - |
| Alternating Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Splinter Calf Raise | 3 | 30secs | - |
| Alternating Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Tempo Romanian Deadlift (Dumbbell) | 3 | 5 | - |
| Broad Jump Sticks | 3 | 5 | - |
| Split Stance Single Arm DB Shoulder Press | 3 | 5 | - |
| Band Pull Apart | 3 | 10 | - |
| 6 Inch Box Step Downs | 3 | 10 | - |
| Split Stance Cable Pallof Hold | 3 | 30secs | - |
| Seated Bicep Curl (Dumbbell) | 3 | 10 | - |
| Tricep Extension (Cable) | 3 | 10 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
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Week 8 - Phase 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Tall Bilateral Snapdown | 3 | 5 | - |
| Band Assisted 45 Degress Deceleration | 3 | 5 | - |
| Countermovement Jump | 3 | 5 | - |
| 45 Degree Skater | 3 | 10 | - |
| Tempo Heels Elevated Goblet Squat | 3 | 8 | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Long Lever Hip Bridge March | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Standing Calf Raise | 3 | 15 | - |
| Single Leg Multi-Directional Pogo | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Pushup | 3 | 15 | - |
| 6 Point Plank | 3 | 30mins | - |
| Pushup Position Shoulder Taps | 3 | 10 | - |
| Side Plank | 3 | 30secs | - |
| 1-Way Shin Box Switch | 3 | 5 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Tempo Goblet Squat | 3 | 5 | - |
| Alternating Active Straight Leg Raise | 3 | 10 | - |
| Single Leg Splinter Calf Raise | 3 | 30secs | - |
| Alternating Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Tempo Romanian Deadlift (Dumbbell) | 3 | 5 | - |
| Broad Jump Sticks | 3 | 5 | - |
| Split Stance Single Arm DB Shoulder Press | 3 | 5 | - |
| Band Pull Apart | 3 | 10 | - |
| 6 Inch Box Step Downs | 3 | 10 | - |
| Split Stance Cable Pallof Hold | 3 | 30secs | - |
| Seated Bicep Curl (Dumbbell) | 3 | 10 | - |
| Tricep Extension (Cable) | 3 | 10 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Week 9 - Phase 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| 12 Inch Box Drop | 3 | 5 | - |
| 2 Step Deceleration | 3 | 5 | - |
| Double Countermovement Jump | 3 | 5 | - |
| Lateral Skater | 3 | 10 | - |
| Heels Elevated Goblet Squat | 3 | 10 | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Single Leg Hip Thrust | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Standing Calf Raise | 3 | 30secs | - |
| Singe Leg Plate Hops | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Alternating Bench Press (Dumbbell) | 3 | 10 | - |
| 4 Point Plank | 3 | 30secs | - |
| Bench Power Pushup | 3 | 5 | - |
| Side Plank With Rotation | 3 | 30secs | - |
| 2-Way Shin Box Switch | 3 | 5 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Goblet Split Squat | 3 | 8 | - |
| Tripod Foot Single Leg RDL | 3 | 10 | - |
| Single Leg Power Calf Raise | 3 | 30secs | - |
| Alternating Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Romanian Deadlift (Barbell) | 3 | 8 | - |
| Double Broad Jump | 3 | 5 | - |
| Foot Elevated Single Arm DB Shoulder Press | 3 | 5 | - |
| Cable Rope Facepull | 3 | 10 | - |
| 12 Inch Box Step Downs | 3 | 10 | - |
| Split Stance Cable Pallof Hold | 3 | 30secs | - |
| Seated Bicep Curl (Dumbbell) | 3 | 15 | - |
| Tricep Extension (Cable) | 3 | 15 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Week 10 - Phase 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| 12 Inch Box Drop | 3 | 5 | - |
| 2 Step Deceleration | 3 | 5 | - |
| Double Countermovement Jump | 3 | 5 | - |
| Lateral Skater | 3 | 10 | - |
| Heels Elevated Goblet Squat | 3 | 10 | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Single Leg Hip Thrust | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Standing Calf Raise | 3 | 30secs | - |
| Singe Leg Plate Hops | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Alternating Bench Press (Dumbbell) | 3 | 10 | - |
| 4 Point Plank | 3 | 30secs | - |
| Bench Power Pushup | 3 | 5 | - |
| Side Plank With Rotation | 3 | 30secs | - |
| 2-Way Shin Box Switch | 3 | 5 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Goblet Split Squat | 3 | 8 | - |
| Tripod Foot Single Leg RDL | 3 | 10 | - |
| Single Leg Power Calf Raise | 3 | 30secs | - |
| Alternating Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Romanian Deadlift (Barbell) | 3 | 8 | - |
| Double Broad Jump | 3 | 5 | - |
| Foot Elevated Single Arm DB Shoulder Press | 3 | 5 | - |
| Cable Rope Facepull | 3 | 10 | - |
| 12 Inch Box Step Downs | 3 | 10 | - |
| Split Stance Cable Pallof Hold | 3 | 30secs | - |
| Seated Bicep Curl (Dumbbell) | 3 | 15 | - |
| Tricep Extension (Cable) | 3 | 15 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Week 11 - Phase 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| 12 Inch Box Drop | 3 | 5 | - |
| 2 Step Deceleration | 3 | 5 | - |
| Double Countermovement Jump | 3 | 5 | - |
| Lateral Skater | 3 | 10 | - |
| Heels Elevated Goblet Squat | 3 | 10 | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Single Leg Hip Thrust | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Standing Calf Raise | 3 | 30secs | - |
| Singe Leg Plate Hops | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Alternating Bench Press (Dumbbell) | 3 | 10 | - |
| 4 Point Plank | 3 | 30secs | - |
| Bench Power Pushup | 3 | 5 | - |
| Side Plank With Rotation | 3 | 30secs | - |
| 2-Way Shin Box Switch | 3 | 5 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Goblet Split Squat | 3 | 8 | - |
| Tripod Foot Single Leg RDL | 3 | 10 | - |
| Single Leg Power Calf Raise | 3 | 30secs | - |
| Alternating Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Romanian Deadlift (Barbell) | 3 | 8 | - |
| Double Broad Jump | 3 | 5 | - |
| Foot Elevated Single Arm DB Shoulder Press | 3 | 5 | - |
| Cable Rope Facepull | 3 | 10 | - |
| 12 Inch Box Step Downs | 3 | 10 | - |
| Split Stance Cable Pallof Hold | 3 | 30secs | - |
| Seated Bicep Curl (Dumbbell) | 3 | 15 | - |
| Tricep Extension (Cable) | 3 | 15 | - |
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Week 12 - Phase 3
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| 12 Inch Box Drop | 3 | 5 | - |
| 2 Step Deceleration | 3 | 5 | - |
| Double Countermovement Jump | 3 | 5 | - |
| Lateral Skater | 3 | 10 | - |
| Heels Elevated Goblet Squat | 3 | 10 | - |
| Couch Stretch with Reachovers | 3 | 5secs | - |
| Single Leg Hip Thrust | 3 | 10 | - |
| Hamstring Stretch with Rotation | 3 | 5 | - |
| Standing Calf Raise | 3 | 30secs | - |
| Singe Leg Plate Hops | 3 | 30secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Alternating Bench Press (Dumbbell) | 3 | 10 | - |
| 4 Point Plank | 3 | 30secs | - |
| Bench Power Pushup | 3 | 5 | - |
| Side Plank With Rotation | 3 | 30secs | - |
| 2-Way Shin Box Switch | 3 | 5 | - |
| Lying 90-90 Hamstring Mobility | 3 | 10 | - |
| Goblet Split Squat | 3 | 8 | - |
| Tripod Foot Single Leg RDL | 3 | 10 | - |
| Single Leg Power Calf Raise | 3 | 30secs | - |
| Alternating Jump Rope | 3 | 30secs | - |
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Romanian Deadlift (Barbell) | 3 | 8 | - |
| Double Broad Jump | 3 | 5 | - |
| Foot Elevated Single Arm DB Shoulder Press | 3 | 5 | - |
| Cable Rope Facepull | 3 | 10 | - |
| 12 Inch Box Step Downs | 3 | 10 | - |
| Split Stance Cable Pallof Hold | 3 | 30secs | - |
| Seated Bicep Curl (Dumbbell) | 3 | 15 | - |
| Tricep Extension (Cable) | 3 | 15 | - |
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Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
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What People Are Saying
3.8/5
Kevin S.Man, 27
2 weeks complete
More than expected strength gains
As expected muscle gains
Marginal modifications
Pretty good if you have no gym equipment around. I don’t know what a 45 degree rhythmic deceleration is and there is no video attached to it nor can I find anything on the internet about it.
a month ago
Kenny H.Man, 16
4 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Before a lot of programs I took I use to 240 6'2 now I'm 180 6'3 I've lost a lot of weight and I'm thankful for that I even started hooping again. (One thing to note for sure cut y'all calories don't eat crazy and workout you gon get a fubba 😂)
2 months ago
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