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
CoachDr. Ramsey Nijemverified coach
LevelBeginner, Novice, Intermediate
EquipmentAt Home
Time Per Workout60 minutes
Days Per Week4 days
Program Length12 weeks
Start the program
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Week 1 - Phase 1
Day 1
ExerciseSetsRepsIntensity
Bilateral Snapdown3
5
-
45 Degree Rhythmic Deceleration3
5
-
Hands on Hips Countermovement Jump3
5
-
Lateral Rhythmic Skaters3
10
-
Wall Sit3
30secs
-
Couch Stretch with Reachovers3
5secs
-
Hip Bridge March3
10
-
Hamstring Stretch with Rotation3
5
-
Calf Raise Hold3
30secs
-
Double Leg Multi-Directional Pogo3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30secs
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Bilateral Snapdown3
5
-
45 Degree Rhythmic Deceleration3
5
-
Hands on Hips Countermovement Jump3
5
-
Lateral Rhythmic Skaters3
10
-
Wall Sit3
30secs
-
Couch Stretch with Reachovers3
5secs
-
Hip Bridge March3
10secs
-
Hamstring Stretch with Rotation3
5
-
Calf Raise Hold3
30secs
-
Double Leg Multi-Directional Pogo3
30secs
-
Day 4
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30secs
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Week 2 - Phase 1
Day 1
ExerciseSetsRepsIntensity
Bilateral Snapdown3
5
-
45 Degree Phythmic Deceleration3
5
-
Hands on Hips Countermovement Jump3
5
-
Lateral Rhythmic Skaters3
10
-
Wall Sit3
30secs
-
Couch Stretch with Reachovers3
5secs
-
Hip Bridge March3
10
-
Hamstring Stretch with Rotation3
5
-
Calf Raise Hold3
30secs
-
Double Leg Multi-Directional Pogo3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30secs
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Bilateral Snapdown3
5
-
45 Degree Rhythmic Deceleration3
5
-
Hands on Hips Countermovement Jump3
5
-
Lateral Rhythmic Skaters3
10
-
Wall Sit3
30secs
-
Couch Stretch with Reachovers3
5secs
-
Hip Bridge March3
10secs
-
Hamstring Stretch with Rotation3
5
-
Calf Raise Hold3
30secs
-
Double Leg Multi-Directional Pogo3
30secs
-
Day 4
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30secs
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Week 3 - Phase 1
Day 1
ExerciseSetsRepsIntensity
Bilateral Snapdown3
5
-
45 Degree Phythmic Deceleration3
5
-
Hands on Hips Countermovement Jump3
5
-
Lateral Rhythmic Skaters3
10
-
Wall Sit3
30secs
-
Couch Stretch with Reachovers3
5secs
-
Hip Bridge March3
10
-
Hamstring Stretch with Rotation3
5
-
Calf Raise Hold3
30secs
-
Double Leg Multi-Directional Pogo3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30secs
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Bilateral Snapdown3
5
-
45 Degree Rhythmic Deceleration3
5
-
Hands on Hips Countermovement Jump3
5
-
Lateral Rhythmic Skaters3
10
-
Wall Sit3
30secs
-
Couch Stretch with Reachovers3
5secs
-
Hip Bridge March3
10secs
-
Hamstring Stretch with Rotation3
5
-
Calf Raise Hold3
30secs
-
Double Leg Multi-Directional Pogo3
30secs
-
Day 4
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30secs
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Week 4 - Phase 1
Day 1
ExerciseSetsRepsIntensity
Bilateral Snapdown3
5
-
45 Degree Phythmic Deceleration3
5
-
Hands on Hips Countermovement Jump3
5
-
Lateral Rhythmic Skaters3
10
-
Wall Sit3
30secs
-
Couch Stretch with Reachovers3
5secs
-
Hip Bridge March3
10
-
Hamstring Stretch with Rotation3
5
-
Calf Raise Hold3
30secs
-
Double Leg Multi-Directional Pogo3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30secs
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Bilateral Snapdown3
5
-
45 Degree Rhythmic Deceleration3
5
-
Hands on Hips Countermovement Jump3
5
-
Lateral Rhythmic Skaters3
10
-
Wall Sit3
30secs
-
Couch Stretch with Reachovers3
5secs
-
Hip Bridge March3
10secs
-
Hamstring Stretch with Rotation3
5
-
Calf Raise Hold3
30secs
-
Double Leg Multi-Directional Pogo3
30secs
-
Day 4
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30secs
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Week 5 - Phase 2
Day 1
ExerciseSetsRepsIntensity
Tall Bilateral Snapdown3
5
-
Band Assisted 45 Degress Deceleration3
5
-
Countermovement Jump3
5
-
45 Degree Skater3
10
-
Tempo Heels Elevated Goblet Squat3
8
-
Couch Stretch with Reachovers3
5secs
-
Long Lever Hip Bridge March3
10
-
Hamstring Stretch with Rotation3
5
-
Standing Calf Raise3
15
-
Single Leg Multi-Directional Pogo3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Pushup3
15
-
6 Point Plank3
30mins
-
Pushup Position Shoulder Taps3
10
-
Side Plank3
30secs
-
1-Way Shin Box Switch3
5
-
Lying 90-90 Hamstring Mobility3
10
-
Tempo Goblet Squat3
5
-
Alternating Active Straight Leg Raise3
10
-
Single Leg Splinter Calf Raise3
30secs
-
Alternating Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Tempo Romanian Deadlift (Dumbbell)3
5
-
Broad Jump Sticks3
5
-
Split Stance Single Arm DB Shoulder Press3
5
-
Band Pull Apart3
10
-
6 Inch Box Step Downs3
10
-
Split Stance Cable Pallof Hold3
30secs
-
Seated Bicep Curl (Dumbbell)3
10
-
Tricep Extension (Cable)3
10
-
--
--
Day 4
ExerciseSetsRepsIntensity
Pushup Midrange Hold3
30secs
-
8 Point Plank3
30secs
-
Bench Pushup Position Shoulder Taps3
10
-
Stacked Side Plank3
30
-
Half Kneeling Hip CAR3
3
-
Lying 90-90 Hamstring Mobility3
10
-
Deep Squat Progression Walk Outs3
5
-
Active Straight Leg Raise3
10
-
Single Leg Calf Raise Hold3
30secs
-
Jump Rope3
30secs
-
Week 6 - Phase 2
Day 1
ExerciseSetsRepsIntensity
Tall Bilateral Snapdown3
5
-
Band Assisted 45 Degress Deceleration3
5
-
Countermovement Jump3
5
-
45 Degree Skater3
10
-
Tempo Heels Elevated Goblet Squat3
8
-
Couch Stretch with Reachovers3
5secs
-
Long Lever Hip Bridge March3
10
-
Hamstring Stretch with Rotation3
5
-
Standing Calf Raise3
15
-
Single Leg Multi-Directional Pogo3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Pushup3
15
-
6 Point Plank3
30mins
-
Pushup Position Shoulder Taps3
10
-
Side Plank3
30secs
-
1-Way Shin Box Switch3
5
-
Lying 90-90 Hamstring Mobility3
10
-
Tempo Goblet Squat3
5
-
Alternating Active Straight Leg Raise3
10
-
Single Leg Splinter Calf Raise3
30secs
-
Alternating Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Tempo Romanian Deadlift (Dumbbell)3
5
-
Broad Jump Sticks3
5
-
Split Stance Single Arm DB Shoulder Press3
5
-
Band Pull Apart3
10
-
6 Inch Box Step Downs3
10
-
Split Stance Cable Pallof Hold3
30secs
-
Seated Bicep Curl (Dumbbell)3
10
-
Tricep Extension (Cable)3
10
-
--
--
Day 4
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Week 7 - Phase 2
Day 1
ExerciseSetsRepsIntensity
Tall Bilateral Snapdown3
5
-
Band Assisted 45 Degress Deceleration3
5
-
Countermovement Jump3
5
-
45 Degree Skater3
10
-
Tempo Heels Elevated Goblet Squat3
8
-
Couch Stretch with Reachovers3
5secs
-
Long Lever Hip Bridge March3
10
-
Hamstring Stretch with Rotation3
5
-
Standing Calf Raise3
15
-
Single Leg Multi-Directional Pogo3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Pushup3
15
-
6 Point Plank3
30mins
-
Pushup Position Shoulder Taps3
10
-
Side Plank3
30secs
-
1-Way Shin Box Switch3
5
-
Lying 90-90 Hamstring Mobility3
10
-
Tempo Goblet Squat3
5
-
Alternating Active Straight Leg Raise3
10
-
Single Leg Splinter Calf Raise3
30secs
-
Alternating Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Tempo Romanian Deadlift (Dumbbell)3
5
-
Broad Jump Sticks3
5
-
Split Stance Single Arm DB Shoulder Press3
5
-
Band Pull Apart3
10
-
6 Inch Box Step Downs3
10
-
Split Stance Cable Pallof Hold3
30secs
-
Seated Bicep Curl (Dumbbell)3
10
-
Tricep Extension (Cable)3
10
-
--
--
Day 4
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Week 8 - Phase 2
Day 1
ExerciseSetsRepsIntensity
Tall Bilateral Snapdown3
5
-
Band Assisted 45 Degress Deceleration3
5
-
Countermovement Jump3
5
-
45 Degree Skater3
10
-
Tempo Heels Elevated Goblet Squat3
8
-
Couch Stretch with Reachovers3
5secs
-
Long Lever Hip Bridge March3
10
-
Hamstring Stretch with Rotation3
5
-
Standing Calf Raise3
15
-
Single Leg Multi-Directional Pogo3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Pushup3
15
-
6 Point Plank3
30mins
-
Pushup Position Shoulder Taps3
10
-
Side Plank3
30secs
-
1-Way Shin Box Switch3
5
-
Lying 90-90 Hamstring Mobility3
10
-
Tempo Goblet Squat3
5
-
Alternating Active Straight Leg Raise3
10
-
Single Leg Splinter Calf Raise3
30secs
-
Alternating Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Tempo Romanian Deadlift (Dumbbell)3
5
-
Broad Jump Sticks3
5
-
Split Stance Single Arm DB Shoulder Press3
5
-
Band Pull Apart3
10
-
6 Inch Box Step Downs3
10
-
Split Stance Cable Pallof Hold3
30secs
-
Seated Bicep Curl (Dumbbell)3
10
-
Tricep Extension (Cable)3
10
-
--
--
Day 4
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Week 9 - Phase 3
Day 1
ExerciseSetsRepsIntensity
12 Inch Box Drop3
5
-
2 Step Deceleration3
5
-
Double Countermovement Jump3
5
-
Lateral Skater3
10
-
Heels Elevated Goblet Squat3
10
-
Couch Stretch with Reachovers3
5secs
-
Single Leg Hip Thrust3
10
-
Hamstring Stretch with Rotation3
5
-
Standing Calf Raise3
30secs
-
Singe Leg Plate Hops3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Alternating Bench Press (Dumbbell)3
10
-
4 Point Plank3
30secs
-
Bench Power Pushup3
5
-
Side Plank With Rotation3
30secs
-
2-Way Shin Box Switch3
5
-
Lying 90-90 Hamstring Mobility3
10
-
Goblet Split Squat3
8
-
Tripod Foot Single Leg RDL3
10
-
Single Leg Power Calf Raise3
30secs
-
Alternating Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Romanian Deadlift (Barbell)3
8
-
Double Broad Jump3
5
-
Foot Elevated Single Arm DB Shoulder Press3
5
-
Cable Rope Facepull3
10
-
12 Inch Box Step Downs3
10
-
Split Stance Cable Pallof Hold3
30secs
-
Seated Bicep Curl (Dumbbell)3
15
-
Tricep Extension (Cable)3
15
-
--
--
Day 4
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Week 10 - Phase 3
Day 1
ExerciseSetsRepsIntensity
12 Inch Box Drop3
5
-
2 Step Deceleration3
5
-
Double Countermovement Jump3
5
-
Lateral Skater3
10
-
Heels Elevated Goblet Squat3
10
-
Couch Stretch with Reachovers3
5secs
-
Single Leg Hip Thrust3
10
-
Hamstring Stretch with Rotation3
5
-
Standing Calf Raise3
30secs
-
Singe Leg Plate Hops3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Alternating Bench Press (Dumbbell)3
10
-
4 Point Plank3
30secs
-
Bench Power Pushup3
5
-
Side Plank With Rotation3
30secs
-
2-Way Shin Box Switch3
5
-
Lying 90-90 Hamstring Mobility3
10
-
Goblet Split Squat3
8
-
Tripod Foot Single Leg RDL3
10
-
Single Leg Power Calf Raise3
30secs
-
Alternating Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Romanian Deadlift (Barbell)3
8
-
Double Broad Jump3
5
-
Foot Elevated Single Arm DB Shoulder Press3
5
-
Cable Rope Facepull3
10
-
12 Inch Box Step Downs3
10
-
Split Stance Cable Pallof Hold3
30secs
-
Seated Bicep Curl (Dumbbell)3
15
-
Tricep Extension (Cable)3
15
-
--
--
Day 4
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Week 11 - Phase 3
Day 1
ExerciseSetsRepsIntensity
12 Inch Box Drop3
5
-
2 Step Deceleration3
5
-
Double Countermovement Jump3
5
-
Lateral Skater3
10
-
Heels Elevated Goblet Squat3
10
-
Couch Stretch with Reachovers3
5secs
-
Single Leg Hip Thrust3
10
-
Hamstring Stretch with Rotation3
5
-
Standing Calf Raise3
30secs
-
Singe Leg Plate Hops3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Alternating Bench Press (Dumbbell)3
10
-
4 Point Plank3
30secs
-
Bench Power Pushup3
5
-
Side Plank With Rotation3
30secs
-
2-Way Shin Box Switch3
5
-
Lying 90-90 Hamstring Mobility3
10
-
Goblet Split Squat3
8
-
Tripod Foot Single Leg RDL3
10
-
Single Leg Power Calf Raise3
30secs
-
Alternating Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Romanian Deadlift (Barbell)3
8
-
Double Broad Jump3
5
-
Foot Elevated Single Arm DB Shoulder Press3
5
-
Cable Rope Facepull3
10
-
12 Inch Box Step Downs3
10
-
Split Stance Cable Pallof Hold3
30secs
-
Seated Bicep Curl (Dumbbell)3
15
-
Tricep Extension (Cable)3
15
-
--
--
Day 4
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Week 12 - Phase 3
Day 1
ExerciseSetsRepsIntensity
12 Inch Box Drop3
5
-
2 Step Deceleration3
5
-
Double Countermovement Jump3
5
-
Lateral Skater3
10
-
Heels Elevated Goblet Squat3
10
-
Couch Stretch with Reachovers3
5secs
-
Single Leg Hip Thrust3
10
-
Hamstring Stretch with Rotation3
5
-
Standing Calf Raise3
30secs
-
Singe Leg Plate Hops3
30secs
-
Day 2
ExerciseSetsRepsIntensity
Alternating Bench Press (Dumbbell)3
10
-
4 Point Plank3
30secs
-
Bench Power Pushup3
5
-
Side Plank With Rotation3
30secs
-
2-Way Shin Box Switch3
5
-
Lying 90-90 Hamstring Mobility3
10
-
Goblet Split Squat3
8
-
Tripod Foot Single Leg RDL3
10
-
Single Leg Power Calf Raise3
30secs
-
Alternating Jump Rope3
30secs
-
Day 3
ExerciseSetsRepsIntensity
Romanian Deadlift (Barbell)3
8
-
Double Broad Jump3
5
-
Foot Elevated Single Arm DB Shoulder Press3
5
-
Cable Rope Facepull3
10
-
12 Inch Box Step Downs3
10
-
Split Stance Cable Pallof Hold3
30secs
-
Seated Bicep Curl (Dumbbell)3
15
-
Tricep Extension (Cable)3
15
-
--
--
Day 4
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
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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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