Nathan East, PT, DPT, CSCS

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

Programmed for the foundations of 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
$79
Get EAST x Foundations
benefit-image-0
Learn to train the right way
Proper movement patterns, positions, and control to build confidence in the weight room from day one.
benefit-image-1
Build a safe strength base
Foundational exercises develop joint stability, core control, and basic strength to prepare the body for more advanced training.
benefit-image-2
Improve movement quality
Emphasis on squatting, hinging, pushing, pulling, and bracing helps athletes move better in sport and everyday activity.
benefit-image-3
Reduce injury risks early
By mastering mechanics and control first, athletes are far less likely to break down when intensity increases later.
benefit-image-4
Prepare for performance training
Fundamentals is the ideal on-ramp into Athletic Foundations: Performance, ensuring athletes are physically and mentally ready for higher-level training.
Features
feature-icon
Programming 4 days per week
Strength, conditioning, and skill training for athletes of any level or background.
feature-icon
Delivered through TrainHeroic
Easy to follow programming with instructional videos all accesible in the app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 3-week program
Monday
Lower Body Foundations

A1

Stationary Bike

1 x 1:30

A2

Air Squat

1 x 10

A3

Walking Lunges

1 x 10

A4

Spider-Man Stretch and Mobility

1 x 3

B

Low Pogo Jumps

3 x 15

C

Goblet Squat

4 x 8

D

DB Split Squat

3 x 8

E

Side Plank on Elbows

2 x 0:20

F

Plank

2 x 0:30

Tuesday
Upper Body Foundations

A1

Stationary Bike

1 x 1:30

A2

Scap Push-Up

2 x 5

A3

Band Pull-Apart

2 x 10

B

Hand Release Push Ups

3 x 10

C

TRX Row

3 x 10

D

DB Shoulder Press

3 x 10

E

DB Lateral Raise

3 x 10

F

Farmers carry

3 x 20

G

Paloff Press

3 x 10

Wednesday
Recovery, Stretch, Mobility

A

Stretch

1 x 0:00

Thursday
Conditioning

A1

Jog

1 x 3:00

A2

Air Squat

2 x 10

A3

Walking Lunges

1 x 10

B1

Shuttle Run

3 x 20

B2

Air Squat

3 x 10

C

Bear Crawl

3 x 10

D

Assault Bike

1 x 0:15

E

Plank

2 x 0:30

Friday
Optional Recovery + Full Body

A

Foam Roll

1 x 3:00

B

Cat Cow

2 x 10

C

WORLD'S GREATEST STRETCH

1 x 4

D

Step-Ups

3 x 10

E

Glute Bridge

2 x 10

F

Tall Plank

3 x 0:20

G

Couch Stretch (Hip Flexors)

2 x 0:20

H

Figure Four Stretch

2 x 0:20

I

Active Isolated Stretch (90-90)

2 x 0:20

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

closer-image-1
closer-image-2
Lay the foundation for real athletic growth.

EAST x Foundations teaches athletes to train the right way by building proper movement patterns in a structured system designed for developing bodies. This is the on-ramp to real athletic training and the foundations for organized strength and conditioning

Get EAST x Foundations
closer-image-3
FAQs
Who is this program for?
EAST x Foundations is designed for middle school and high school athletes who are new to structured training or need to build a proper foundation before progressing.
Does the athlete need any experience in the gym?
No. This program is built specifically for beginners. Movements are simple, coached, and progressed at a pace that allows athletes to learn safely and confidently.
How long are the workouts?
Most sessions take 30-45 minutes, making it easy to fit into busy school and practice schedules.
Is this safe for young athletes?
Yes. The program is built by a Doctor of Physical Therapy and Certified Strength & Conditioning Specialist and follows age-appropriate, evidence-based training principles for developing athletes.
What comes after this program?
Athletes are ready to progress into EAST x Performance, where speed, strength, power, and conditioning are trained at a higher level.

More from Nathan East, PT, DPT, CSCS

programs
EAST x Foundations
Join Today!