Nathan East, PT, DPT, CSCS

Football , Field Sports, Power Sports , Strength & Conditioning, Multi-sport, 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
$149
Get EAST x Foundations + Performance
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Get faster and more explosive
Speed mechanics, jumping, and power development are built into every week to improve acceleration and athleticism.
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Build real strength
Structured upper and lower body training develops full-body strength through safe, proven movement patterns.
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Train with purpose
Workouts are progressive and intentional. No random exercises, no wasted time, and no guesswork.
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Gain confidence as an athlete
Learn how to train, lift, sprint, and condition the right way, building confidence on and off the field.
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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
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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.
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Delivered through TrainHeroic
Structured programming with instructional videos in an easy to follow app.
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Sample Week
Week 1 of 9-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

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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 Foundations + Performance
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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. EAST x Foundations is the on-ramp to the program.
Does the athlete need prior lifting experience?
No. Athletes do not need prior lifting experience to start this program. The first phase of the system, EAST x Foundations, is specifically designed to teach proper movement patterns, lifting technique, and basic strength principles in a safe, structured way.
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 Foundations + Performance
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