Club 8th Street Gym
8th Street Gym
Functional Fitness, Functional Training, Personal TrainingClub 8th Street is a performance-driven training system built to help you build real strength, improve movement, and stay durable year-round. This isn't random programming - every workout is structured with intent, combining proven methods like controlled tempos, isometric holds, and explosive reps to help make you the best version of yourself. Club 8th Street offers elite level programming that includes advanced and proven training protocols coupled with balanced, and joint-friendly exercise selection to maximize results while protecting your joints.
With a total-body approach, you'll develop strength, muscle, stability, and control - so you don't just get stronger, you move better and perform at a higher level. Whether you're a current or former athlete, or just a driven individual, Club 8th Street delivers the structure and progression needed to keep improving without burnout.
With your monthly subscription, all you have to do is show up. The workouts are written, the plan is in place, and every session is designed for a purpose. You'll also have built-in exercise alternatives, allowing you to train effectively no matter your environment - whether you're in a fully equipped gym or dealing with limitations. This system meets you where you're at.
Each month, you'll get a new training phase that builds on the previous one - keeping you progressing, engaged, and looking forward to what's next. No boredom, no plateaus - just consistent, structured progress that delivers real results.
Show up, follow the plan, and trust the process. If you're ready to train with purpose, build real strength, and stay durable, Club 8th Street is how you get there!
Prep
A
Release & Open Day 1
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: Ankle DF Stretch (Slant Board) & Calf Stretch x 30 sec ea Hip Flexor Stretch & Pigeon Stretch x 30 sec ea Relaxed Pull-Up Hang & "Bretzel" Stretch x 30 sec ea
Prime & Pump
B
Prime & Pump Day 1
Perform 3 Rounds of the following circuit: A. Band Dislocates x 5 reps *Controlled Reps B. Chest Supported DB Rows OR Seated Cable Rows x 15-20 reps C. "Reactive" Plyo Push Up (Band Assisted / Bench Push "Off" Plyo Push Up / "Reactive" Plyo Push Up 2 Boxes / Med Ball "Push Off" Plyo Push Up) x 3-5 reps D. Single Leg Hip Opener (Band or Weighted) x 10-12 reps each leg
C
Eccentric BB Bench Press
3 x 7
D
Eccentric BB Bench Press
E1
Rotational Bulgarian Split Squats
2 x 8
E2
Hi to Lo Face Pull + Ext. Rotation
2 x 12
F1
Toes Elevated Zercher Good Morning / RDL (Slow Eccentric)
2 x 10
F2
Rotational Paloff Press (Slow Eccentric)
2 x 8
G1
Lying KB Tricep Skull Crushers (M.A.D.S.)
2 x 8
G2
Lying KB Pullovers (M.A.D.S.)
2 x 8
G3
Lying KB "Crush Grip" Press (M.A.D.S.)
2 x 8
Prep
A
Release & Open Day 2
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 1/2 Kneeling Ankle CARs x 3-5 reps ea 1/2 Kneeling Rocking Hip Flexor & Hamstring Stretch x 3-5 reps ea Quadruped Hip CARs x 3-5 reps ea Quadruped Rocking Groin Stretch x 3-5 reps ea Tall Kneeling Shoulder CARs x 3-5 reps ea Tall Kneeling T-Spine Twists x 3-5 reps ea
Prime & Pump
B
Prime & Pump Day 2
Perform 3 Rounds of the following circuit: A. Rollover "V" Stretch x 5 reps *Controlled Reps B. Roller Hamstring Curls OR TRX "Gliding" Hamstring Curls OR Seated Leg Curls x 15-20 reps C. Depth Drop Vertical Jump OR Consecutive Hurdle Jumps OR Band Assisted "Reactive" Vertical Jumps x 3-5 reps D. Elevated Side Plank Hip Dips x 10-12 each side
C
Eccentric Back Squat (Heels Elevated)
3 x 7
D
Eccentric Back Squat (Heels Elevated)
E1
Rotational Lat Pulldown
2 x 6
E2
Elevated Single Leg Calf Raise (Slow Eccentric)
2 x 6
F1
DB "Z" Press (Slow Eccentric)
2 x 10
F2
Plank Body Saws (Slow Eccentric)
2 x 6
G1
Pull-Up (M.A.D.S.)
2 x 4
G2
Chin-Up (M.A.D.S.)
2 x 4
G3
Neutral Grip Pull-Up (M.A.D.S.)
2 x 4
Prep
A
Release & Open Day 3
Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 3D Mapping Reach & Touch x 3-5 reps ea Step Through Reach & Touch x 3-5 reps ea T-Spine Rotate & Reach x 3-5 reps ea Step Through T-Spine Rotate & Reach x 3-5 reps ea Lateral Bends x 3-5 reps ea Step Through Lateral Bends x 3-5 reps ea
Prime & Pump
B
Prime & Pump Day 3
Perform 3 Rounds of the following circuit: A. Elevated Spider Man Stretch with Rotations x 5 ea B. Upright Straight Arm Pulldowns or Seated Straight Arm Pulldowns x 15-20 reps C. Band Resisted Med Ball Broad Jump OR "Bounce Back" Band Resisted Broad Jump OR Banded Dynamic KB Swing x 3-5 reps D. Band Hip Thrust / Glute Bridge "Marches" x 10-12 reps ea
C
Slow Eccentric Elevated BB Deadlift
3 x 7
D
Slow Eccentric Elevated BB Deadlift
E1
Decline Rotational DB "Key" Press
2 x 10
E2
Chest Supported Lateral "Y" Raises (Slow Eccentric)
2 x 10
F1
Slant Board Lateral Lunge with Roller (Slow Eccentric)
2 x 8
F2
Anchored Hip Flexor Med Ball Sit Up (Slow Eccentric)
2 x 6
G1
Heels Elevated DB Narrow Stance Squat (M.A.D.S.)
2 x 7
G2
Heels Elevated DB Hack Squat (M.A.D.S.)
2 x 7
G3
DB Wide Stance Sumo Squat (M.A.D.S.)
2 x 7
Ankles
A
Perform x 1 Round: Lacrosse Ball Foot OR Foam Roll Calves x 30 sec ea (Slant Board) Ankle Stretch x 30 sec ea *Push Knee Forward with Heel Down Slant Board Calf "Gas Pedal" Stretch x 30 sec ea
Hips
B
Perform x 1 Round: Lacrosse Ball OR Foam Roll Glutes x 30 sec ea Pigeon Stretch x 30 sec ea Foam Roll Inner Thigh / Groin x 30 sec ea Quadruped Rocking Groin Stretch x 5 reps ea Foam Roll Quads x 30 sec ea 1/2 Kneeling Hip Flexor Stretch x 30 sec ea
Shoulders
C
Perform x 1 Round: Foam Roll Lats x 30 sec ea Rack or Band Lat Stretch x 30 sec ea Foam Roll or Lacrosse Ball Pecs x 30 sec ea Rack or Band Pec Stretch x 30 sec ea Bretzel Stretch x 30 sec ea
“GET RIGHT” CIRCUIT:
D
Perform x 2-3 Rounds A. 1/2 Kneeling Groin Rockers x 5-10 ea B. 3-Position ISO Hold Glute Bridge Med Ball Groin Squeeze x 5-10 sec hold ea position C. Med Ball Dead Bugs x 5 ea D. TRX Airplane Stretch x 5-10 reps ea E. TRX Rear Delts Y-W-T's x 5 ea way
Conditioning
E
Muscle Building Cardio Options
“Muscle Building” Cardio Complexes Choose ONE of the following complexes and perform x 3-6 total rounds OR “MIX & MATCH” by performing x 1-2 rounds of each! A.) DB Complex (Grab a pair of light - medium DBs) - Reverse Lunge + Hi Pull x 6-8 reps ea - Clean + Press x 6-8 reps - Push Up + Mountain Climber x 6-8 reps - RDL + Bent Over Row x 6-8 reps B.) Double KB Complex (Grab a pair of light - medium KBs) - KB Clean x 5 reps - KB Front Squat x 5 reps - KB OH Press or Push Press x 5 reps - KB Skater Swings x 5 reps - KB Bent Row x 5 reps - KB Push Up + Mountain Climbers x 5 reps C.) Body Weight Complex - Mountain Climbers x 6-8 reps ea - Yoga Push Up x 6-8 reps - Plank Jumping Jacks x 6-8 reps - Burpee Jump x 6-8 reps - Reverse Lunge with Skip x 6-8 reps ea leg D.) Slam Ball Complex (Grab a medium - heavy slam ball) - Over The Shoulder Clean x 4 ea - Hands On Push Up x 6 - Front Squat x 8 - Zercher RDL x 10 - Bent Over Row x 12
Sean Hayes
Performance coach with a pristine professional background in elite sports (NFL, WWE, UFL), specializing in strength, movement quality, and durability. Club 8th Street Gym delivers structured, system-driven training built from real experience at elite level organizations designed to help athletes, former athletes, and driven individuals build real strength, move better, and stay ready year-round.
Train with Intent. Build REAL Strength & Muscle. Stay in the Game! Club 8th Street is the system that keeps you performing at a high level - without breaking down. The plan is built; the system is in place. All you need to do is Join The Club!
Get Club 8th Street Gym
When you join a team you’re getting more than programming, you’re joining an online community.
Club 8th Street Gym
Club 8th Street Gym
Club 8th Street Gym
