Age Like an Athlete – Train for a Lifetime of Performance
Athleticism isn’t just for the pros—it’s for anyone who wants to move, feel, and perform at their best for life.
The Everyday Athlete Team is built to develop all aspects of athleticism—strength, power, speed, mobility, and resilience—so you can keep doing the things you love, no matter your age.
This program isn’t just for competitive athletes. It’s for anyone who wants to stay fast, strong, and explosive for life—from high school and professional athletes to everyday individuals committed to moving and performing like an athlete.
Every detail of this program is designed to deliver real results and help you maintain a high level of athleticism as you age. The goal? To build a strong, powerful, and resilient body that’s prepared for anything life throws your way.
Join the team, commit to the process, and watch yourself become more athletic than ever.
Full Body Prep
A
Move through this warmup with good a pace. Focus on elevating your heart rate and increase the intensity as needed with each exercise. 60s Jog Hip Flip: 8 each direction Split Squat Hops: 6 each side Yoga Push Up: 10 reps. 2-3 rounds.
B1
Lateral Hops (Slow to Fast)
3 x 00:10
B2
Med Ball Rainbow Throw
3 x 3
C1
SA DB Snatch
3 x 5
C2
chin up
3 x 5
D1
BB Hang Clean
4 x 3 @ 70 %
D2
Deficit Push Up
4 x 10
E1
Cossack SQ
3 x 8
E2
SB Leg Lower
3 x 12
E3
Sprints
4 x 50
F1
Cool Down Run
1 x 5:00
F2
Legs Up the wall + Breathing
1 x 2:00
Sprint Prep
A
Jog: 60s Rhythm Lunges: 10 meters Straight Leg Bounds: 15 meters Deep SQ Rotation: 5 reps each direction 2-3 rounds
B1
Lateral Rhythm Hops
3 x 10
B2
Forward Moving Hops
3 x 10
B3
Momentum Skips for Height
3 x 3
C1
Sprint - Build Up
5 x 30 @ 4, 5, 6, 7, 8
C2
Standing Triple Jump
3 x 4
D
Curve Sprint
3 x 30
E
Cool Down Run
1 x 5:00
Circuit
A
Move through this warmup with good a pace. Focus on elevating your heart rate and increase the intensity as needed with each exercise. 60s Jog Overhead SQ: 8 Reps Quadruped Kick Through: 6 Reps per side Hip Airplane: 8 Reps per side 2-3 rounds.
B1
Med Ball Bounds
3 x 20
B2
Star Plank
3 x 8
C1
Trap Bar Jump
3 x 4
C2
Jerk Press
3 x 4
D1
Back Squat - SP
4 x 3 @ 70 %
D2
Hamstring Rollout
4 x 12
E1
Incline Bench Press - BB
4 x 8
E2
Dumbbell Row
4 x 8
E3
Hammer Curls
4 x 8
F1
Cool Down Run
1 x 5:00
F2
Legs Up the wall + Breathing
1 x 2:00
Lower Prep
A
Jog: 60s Pogos: 30s Rhythm Lunge Hops: 4 each leg SL Banded Good Morning: 8 reps each leg 2-3 rounds
B1
Med Ball Slam -SP
3 x 4
B2
Plyo Push UP
3 x 4
C1
Snatch - Hang
4 x 3 @ 70 %
C2
Banded Speed Chop
4 x 6
D
Endurance Jump Series
3 x 5
E1
SL RDL
4 x 8
E2
Inverted Ring Row
4 x 8
E3
Sprint calf ISO
4 x 30
F1
Cool Down Run
1 x 5:00
F2
Legs Up the wall + Breathing
1 x 2:00
Full Body Prep
A
Move through this warmup with good a pace. Focus on elevating your heart rate and increase the intensity as needed with each exercise. 60s Jog Hip Flip: 8 each direction Split Squat Hops: 6 each side Yoga Push Up: 10 reps. 2-3 rounds.
B1
Lateral Hops (Slow to Fast)
3 x 00:10
B2
Med Ball Rainbow Throw
C1
SA DB Snatch
3 x 5
C2
chin up
3 x 5
D1
BB Hang Clean
4 x 4 @ 60 %
D2
Deficit Push Up
4 x 10
E1
Cossack SQ
3 x 8
E2
SB Leg Lower
3 x 12
E3
Sprints
4 x 50
F1
Legs Up the wall + Breathing
1 x 2:00
F2
Cool Down Run
1 x 5:00
Strength coach who specializes in helping individuals unlock their true potential on the field or in their everyday life.
At The Everyday Athlete Team, we're not just about training; we're about a holistic approach to becoming the best athlete you can be. Whether you're a seasoned athlete or just starting, our team is dedicated to guiding you towards achieving your goals.
Start My 7-Day Free TrialFormer Collegiate Softball Player
Verified Athlete"I absolutely LOVE your program! I played softball in college and once I graduated I was lost as to how to lift/ felt like there was no point since I didnt have anything to train for. This program made me fall in love with lifting again and challenges me every day! so thank you!"
Basketball Coach
Verified Athlete"Going great! The program is definitely holding me accountable to be in the gym daily. Also, l've been taking my varsity guys through this program as well and I can already see improvements."
Soccer Player
Verified Athlete"Absolutely loving the programme so far. I play part time football (soccer in Scotland and have really struggled to find a programme that directly improves my game. Looking forward to seeing the progress over the next few months"
When you join a team you’re getting more than programming, you’re joining an online community.