Always an Athlete

Bridge Physical Therapy and Performance

Bodybuilding, Functional Fitness, Functional Training, Multi-sport
Coach
Jose (Smiley) Canosa

Always an Athlete is a premium training program designed for those who want to keep their athletic edge long after their competitive days are behind them. Created by experts in physical therapy and performance training, this program provides you with all the tools you need to stay in peak condition, look and feel your best, and stay ready for any adventure or activity life throws your way.

With Always an Athlete, you’ll experience a blend of strength, conditioning, and functional training that targets all aspects of your health—keeping you strong, mobile, and resilient. Whether it’s for a weekend hike, a pickup game, or just living pain-free, this program ensures you’re prepared and confident in everything you do.

$30 / mo
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Stay Healthy
Avoid injuries and stay active with a program grounded in physical therapy principles and optimized for longevity.
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Look & Feel Great
Follow a program that not only builds strength but enhances aesthetics and overall wellness.
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Stay Ready for Anything
Maintain the agility and power you had as an athlete, so you’re always ready to jump into whatever life offers.
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Team Motivation & Community
Train alongside others who share the same commitment to lifelong fitness, fostering motivation and camaraderie.
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Consistent, Balanced Workouts
Enjoy a balanced program that’s structured to fit into your life while delivering results across strength, endurance, and mobility.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
You'll get 4 primary lifts and an optional conditioning day every week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
No more sweating over a lifeless. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Plates // Adjustable Weight Bench // Squat Rack // Dumbbells // Medicine Ball
Recommended
Plyo Box // Resistance Bands // Cable Column // Jump Rope // Trap Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
High Push Day

A1

Belly Sprint

4 x 10

A2

Med Ball Chest Pass

3 x 3 @ 8 lb

B1

Pause Back Squat

5 x 3

B2

Squat Jump

5 x 3

C

Barbell Incline Bench Press

5 x 3

D1

Split Squat

3 x 8

D2

Half-Kneeling DB Shoulder Press

3 x 8

D3

Copenhagen Plank

3 x 20

Monday
2024-11-05

A

Lat Pulldown

3 x 12

B

Lying Leg Curl

3 x 12

C1

Chest-Supported DB Row

2 x 0:30

C2

Chest-Supported DB Row

2 x 8

C3

Bent Over Rear Delt Fly

2 x 15

D1

Seated Incline DB Curls

3 x 12

D2

Calf Raise

3 x 15

D3

Spread Eagle Situps

3 x 8

Wednesday
2024-11-7

A1

Quarter Squat Jumps

3 x 3

A2

Med Ball Rotation

3 x 5

A3

Med Ball Throw

3 x 5

B1

Trap Bar Deadlift

5 x 3

B2

Lateral Bound

5 x 3

C

Pull-Up

5 x 3

D1

Seated Banded Leg Curls

3 x 8

D2

Barbell Row

3 x 8

D3

Half-Kneeling Med Ball Chop

3 x 8

Thursday
2024-11-08

A1

DB Shoulder Press

3 x 12

A2

Skater Squat

3 x 10

B1

Push-Up

2 x 30

B2

Push-Up

2 x MAX

B3

DB Lateral Raise

2 x 15

C1

Overhead Tricep Extension

3 x 12

C2

Reverse Crunch

3 x 15

C3

Seated Calf Raise

3 x 15

Coach
More from Bridge Physical Therapy and Performance
coach-avatar Jose (Smiley) Canosa

Jose Canosa is an Ace certified personal trainer with 10 years of experience helping clients reach their fitness goals. Specializing in strength training, weight loss, and functional fitness, creating workout plans that deliver real results. Focused on motivation, accountability, and sustainable progress, he is committed to helping you achieve your best self—no matter where you're starting from.

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Ready to keep living like an athlete?

Join Always an Athlete and rediscover the power, confidence, and resilience that only an athletic lifestyle can bring. Don’t let the best years be behind you; with Always an Athlete, you’re in for a lifetime of feeling and performing at your peak.

Start My 7-Day Free Trial
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FAQs
Who is the Always an Athlete program for?
This program is for anyone who wants to maintain an athletic, active lifestyle, even if they’re no longer competing in sports. It’s designed for former athletes, fitness enthusiasts, and anyone who values staying strong, agile, and ready for any activity.
What type of training does the program include?
Always an Athlete includes a well-rounded mix of strength, conditioning, and functional movements, focusing on balance, mobility, and injury prevention. The program is built to improve overall athleticism, so you’re prepared for any adventure or physical challenge life presents.
How often are the workouts scheduled?
Workouts are scheduled several times a week, with a balance of strength, conditioning, and rest days. You’ll have a consistent program with 4 days of primary lifts and conditioning days that fit into your weekly routine.
Will this program help me prevent injuries?
Yes! Injury prevention is a key focus of Always an Athlete. Our program incorporates principles from physical therapy and sports science to keep you strong, mobile, and resilient. Exercises are designed to reduce the risk of common issues, helping you stay active long-term.
Do I need special equipment?
The program is structured to make the most out of a standard gym setup, so access to basic gym equipment (dumbbells, barbells, resistance bands, etc.) is recommended. However, we try to provide modifications if certain equipment isn’t available, so you can stay on track wherever you train.
Can I do this program if I’m recovering from an injury?
If you’re currently in recovery, we recommend consulting with your healthcare provider before starting. While Always an Athlete is designed to support a healthy, resilient body, it’s essential to ensure you’re ready to take on this level of training.
How do I access the workouts?
All workouts are delivered through the TrainHeroic app, making it easy to track your progress, log your results, and stay engaged with your team. Just download the app, and you’ll have everything you need at your fingertips.
What support will I have during the program?
As part of the Always an Athlete team, you’ll be training alongside others who share your goals, providing built-in motivation and community. Our coaches are available to answer questions and keep you on track with your fitness journey.
How can I join?
Joining is simple! Click the "Start my 7 Day Free Trail" button above. From there, you can download the app and start training with us right away. We’re excited to have you on the team!
The Proof
verified-athlete-avatar Andrew Zima

Travel Physical Therapist

Verified Athlete

"At first it was a big adjustment not programming for myself but by day 3 I came to love it! The workouts are diverse and it's a huge relief to not have to plan my lifts, structure training, and keep it interesting enough that I avoid burnout and boredom. Genuinely a big fan and happy to be on board"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Always an Athlete
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Always an Athlete
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Always an Athlete
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Always an Athlete
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