Nathan East, PT, DPT, CSCS

Football , Strength & Conditioning, Field Sports, Multi-sport, Speed, Power Sports , Personal Training
Coach
Nathan East

Programmed for athletic development
4 sessions per week
Convenient app and videos to view and log training

Features
1 sessions per week
Must use App app to view and log training
Program Training
$119
Get EAST x Performance
benefit-image-0
Get faster and more explosive
Speed mechanics, jumping, and power development are built into every week to improve acceleration and athleticism.
benefit-image-1
Build real strength
Structured upper and lower body training develops full-body strength through safe, proven movement patterns.
benefit-image-2
Train with purpose
Workouts are progressive and intentional. No random exercises, no wasted time, and no guesswork.
benefit-image-3
Gain confidence as an athlete
Learn how to train, lift, sprint, and condition the right way, building confidence on and off the field.
benefit-image-4
Backed by proven training principles
Every session is built on evidence-based strength and conditioning methods. Movements, volumes, and progressions follow what research and real-world coaching show to be most effective for developing athletes.
Features
feature-icon
Programming 4 days per week
Four weekly sessions to provide the ideal balance of consistency, intensity, and sustainability for athletes in order to make real progress.
feature-icon
Delivered through TrainHeroic
Structured programming with instructional videos in an easy to follow app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Monday
Lower Body + Speed

A1

Stationary Bike

1 x 1:30

A2

Air Squat

1 x 15

A3

Walking Lunges

1 x 10

A4

Spider-Man Stretch and Mobility

1 x 3

B

Low Pogo + High Pogo

20, 10, 20, 10

C

20 Yard Build Up Run

3 x 1 @ 60, 75, 90

D

10-12 Yard Sprint

5 x 1 @ 90, 95, 100, 100, 100

E1

Goblet Squat

3 x 8

E2

Max Effort Vertical Jump

3 x 4

F1

DB Split Squat

3 x 8

F2

Wall Sit

3 x 1 @ 0:30

G1

RDL

3 x 8

G2

Side Plank on Elbows

3 x 0:20

H

Plank

2 x 0:40

Tuesday
Upper + Power

A1

Stationary Bike

1 x 1:30

A2

Scap Push-Up

3 x 5

A3

Band Pull-Apart

1 x 30

B1

DB Floor Press

4 x 15

B2

Bent Over Med Ball Slam

4 x 4

C1

TRX Row

3 x 10

C2

DB Lateral Raise

3 x 6

D1

DB Shoulder Press

3 x 10

D2

Full Med Ball Slam

3 x 5

E1

Farmers carry

3 x 20

E2

Tall Plank Floor Run

3 x 15

F1

Rope Curl

3 x 15

F2

Bench Dips

3 x 10

G

Paloff Press

3 x 10

H

Push Ups

1 x 0.0

Wednesday
Conditioning

A1

Stationary Bike

1 x 1:30

A2

Air Squat

1 x 15

A3

Walking Lunges

1 x 10

A4

High Knees With Forward Travel

2 x 10

B1

Shuttle Run

4 x 20

B2

Air Squat

4 x 10

C

Assault Bike

1 x 4:00

D

Dominators

1 x 1

E

Plank

1 x 1:00

Thursday
Recovery, Stretch, Mobility

A

Stretch

1 x 0:00

Friday
Full Body + Active Recovery

A1

Jumping Jacks (Basic)

3 x 15

A2

Body Weight Split Squat

3 x 10

A3

Bear Crawl

3 x 10

B

Paloff Press Walk Out

5 x 3

C1

DB Farmer's Carry

3 x 20

C2

Step-Ups

3 x 8

D1

Crunches

3 x 20

D2

Flutter Kicks

3 x 0:20

E

Single Leg Glute Bridge

2 x 10

F

Cat Cow

2 x 15

G

Couch Stretch (Hip Flexors)

2 x 0:20

H

Active Hamstring

2 x 10

I

Figure Four Stretch

3 x 0:20

Coach
More from Nathan East, PT, DPT, CSCS
coach-avatar Nathan East

closer-image-1
closer-image-2
Train With Purpose. Perform With Confidence.

Built by a Doctor of Physical Therapy, Certified Strength & Conditioning Specialist, and former NFL player, this program is a proven path to get faster, stronger, and more athletic without guessing or wasting time.

Get EAST x Performance
closer-image-3
FAQs
Who is this program for?
EAST x Performance is designed for middle school and high school athletes who are ready to train with structure and intent. It’s ideal for athletes who already play a sport and want to get faster, stronger, and more confident in the weight room.
Does the athlete need prior lifting experience?
Some basic familiarity with training is helpful, but not required. If the athlete is brand new to structured training, start with EAST x Foundations first, then progress into this program.
How long are the workouts?
Most training sessions take about 60 minutes. Recovery and mobility days are shorter, usually 25-30 minutes, while a few peak training days may run over an hour.
Is this safe for growing athletes?
Yes. The program is built by a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist. Exercises, volumes, and progressions are based on the latest research and designed to build performance while protecting long-term joint and movement health.
What results should we expect?
Athletes can expect to become stronger, faster, more coordinated, and more confident in how they train. The goal is not just short-term gains, but building movement quality and habits that last.
What if I don't have access to a full gym?
The program can work with minimal equipment. Dumbbells, bands, a bench/box, and open space are enough to complete many of the sessions. Additional equipment simply allows for added variety.

More from Nathan East, PT, DPT, CSCS

programs
EAST x Performance
Join Today!