UNLOCKED
Aubrey Landry
The Unlocked Program
Unlock your true potential with this 10 week athletic development program built on science, experience, and proven performance principles.
Used with athletes from the high school to professional level, this program is intelligently periodized to help you make steady, measurable progress each week.
Each phase is designed with purpose:
Isometrics and bodybuilding principles to build tissue health, strength, and size.
Plyometrics and speed work to bridge the gap between the weight room and field of play.
Advanced peaking methods like French contrast and high-force exercises to prepare you for the highest demands of sport.
This is more than a workout plan it’s a system to help you move, feel, and perform at your best when it matters most.
A1
Pogo Jump
2 x 10
A2
Zig Zag Pogo's
2 x 20
A3
Lateral Line Pogo Hop
2 x 8
B1
A-Skip
2 x 15
B2
High Knees
2 x 15
C
Broad jumps
1 x 5
D
Shuffle Out and Back into Sprint
2 x 2 @ 15
E
HK Sprints
1 x 6 @ 10
F
2pt Sprint
1 x 6 @ 15
G
Continuous Forward Hop
2 x 5
A1
DB Vertical Jump
3 x 3
A2
MB Lateral Bounds
3 x 4
B1
BB Front Squat
4 x 5
B2
Closed Chain Hip Lock
3 x 5
C1
DB RDL
2 x 12
C2
Elevated Sideplank Dip
2 x 12
D1
Leg Extension
2 x 15
D2
Rotational Paloff
2 x 12
A1
push up iso hold
2 x 30
A2
Down Dog to Toe Touch
2 x 6
A3
Bear Hold w/ KB Pullthrough
2 x 8
B1
Lateral Push Up Depth Drop
3 x 2
B2
MB windmill slam
4 x 3
C1
Incline DB Bench Press
5 x 5
C2
Chest-Supported DB Row
5 x 8
D1
Seated DB Shoulder Press
2 x 12
D2
1-Arm DB Row
2 x 12
E1
Incline Bicep Curl
3 x 12
E2
Close Grip Push-Up
3 x 15
E3
Ab Wheel
2 x MAX
A1
Leg Swings
2 x 10
A2
spiderman + rotation
2 x 6
A3
Lateral Lunge + Tspine Rotation
2 x 6
B1
Pogo Jump
2 x 40
B2
Split Stance Alt Pogo
2 x 20
B3
Extensive Hop Bound
2 x 20
C1
A-Skip
2 x 15
C2
Straight Leg Bounds
3 x 20
D
Build Ups
6 x 30
E
Hamstring Bridge ISO
1 x 2:00
A1
BB Lunge ISO
3 x 30
A2
FFE Deep Tier Lunge Jump
3 x 10
B1
RFE Split Squat
2 x 8
B2
90/90 Hip Rotations
2 x 8
C1
staggered DB RDL
2 x 8
C2
DB/KB Lateral Flexion
2 x 12
D1
SL Leg Extension ISO + Reps
3 x 6
D2
Calf Raise ISO + Reps
3 x 6
D3
Hip Flexor Crunch
2 x 8
A1
Down Dog to Toe Touch
2 x 6
A2
Dead Hang
2 x 30
A3
Scorpion Crawl
2 x 3
A4
MB Slam
4 x 5
B1
Bench Press
5, 5, 5, MAX
B2
Chin-Up
5, 5, 5, MAX
C1
Seated Alt Rotational Arnold Press
3 x 12
C2
Single Arm Lat Pulldown
3 x 12
D1
Seated Alt Hammer Curl
3 x 12
D2
Tricep Pushdown
3 x 12
D3
Weighted Sit Up
2 x 15
Aubrey Landry
I’m the Head Strength & Conditioning Coach at Cape Breton University, training varsity athletes to win national titles and pursue pro careers. With 7 years of experience, a BKin, an MSc in Sports Performance, and a CSCS, I take a holistic approach to help athletes stay healthy and perform their best.
The goal of this program is in the name. Complete the program in it's entirety and see what you're truly capable of!
Get UNLOCKED
Chris Bourque
National Level AFL Athlete
Verified Athlete"Coach Aubrey’s professionalism, expertise, and evidence-based approach exceeded expectations. His personalized, strategic program matched my goals, drove measurable progress, and minimized injury risk. I entered competition stronger, more confident, and fully prepared. Highly recommend!"
Khalid Soliman
Acadia University Football Player
Verified Athlete"Aubrey completely changed how I prepared for my final football season. After years of injuries, I stayed fully healthy and confident all year. His tailored program built resilience, addressed weaknesses, and kept me motivated. Grateful for his support—he’ll help you reach your goals."
Ally Rowe
National MVP USport Soccer
Verified Athlete"I’ve been working with Aubrey for a couple of years now, and the experience has been awesome. The programs are tailored to each athlete and evolve as you do. The training has translated directly to my on-field performance and made a big difference in my game."