Everyday Grind
The Yard Athletics, LLC
Strength & ConditioningYou don’t need to train like a 25-year-old athlete. You need a plan that respects your body, supports your lifestyle, and builds strength that actually matters — like lifting groceries, playing with your kids, or just getting out of a chair without stiffness.
Ready to start feeling better — not just lighter or smaller — but stronger, looser, and more in control? Join now and get started with your first workout today. No pressure. Just progress.
Prep
A
Monday ME
1. 2-5 Minutes bike, row, jog, brisk walk 2. Cal-Poly (start at 50 seconds and follow along video until 7:00 minutes) 3. 3 x 3 consecutive broad jumps Rest 60 sec between attempts.
B
Anderson Squat
5 x 5
C
Lateral Cross-Over Box Step-ups
3 x 10
D1
GHD Sit-Up
3 x 10
D2
Prone Lying DB Row (flat bench)
3 x 10
E1
Hollow Hold
3 x 0:15
E2
Med Ball Slam
3 x 15
Prep
A
Tuesday - Zone 2 Run
2 minute brisk walk 10 leg swings, each 10 lateral leg swings, each --- 10 World's Greatest Stretch --- 20 yards high knees 20 yards butt kicks 100 yards easy jog
B
Run
1 x 40:00
Prep
A
Wednesday ME
2-5 minutes of jumping jacks, arm circles, and light jogging 1x: 10 downward dog to upward dog 10 internal & external rotations with a band 10 reps or 60 seconds of the bird 10 reps or 60 seconds of cat/cow 10 reps or 60 seconds side to side stretch 2x: 5 reps of Y-T-W 5 scap pushups 10 pushups (to modify, perform on knees) 10 banded pull aparts 10R/10L bottom's up kb press
B
Clapping Push-Up
3 x 3
C
Close Grip Floor Press
5 x 5
D1
DB Incline Bench
3 x 6-10
D2
Pull-Up
3 x MAX
E1
Seated Rear Delt Raise
3 x 10-15
E2
Single DB Overhead Tricep Ext
3 x 12-15
F1
Push-Up
3 x MAX
F2
Standing DB Snow Angels
3 x 10
Prep
A
Thursday Run
1 minute brisk walk 2 minute easy jog --- 20 yard A-skips 20 yard high knees 20 yard butt kicks 20 yard carioca, each way 20 yard power skips --- 3x: 40 yard build-ups Each build-up should gradually increase in speed. You should finish the warm-up feeling loose, warm, and ready to run fast—not tired.
B
Run
8 x 1:00 @ 1:00
Prep
A
Friday DE
2-5 minutes row, bike, light jog --- -60 seconds 90/90 hip mobility -6 reps World's Greatest Stretch -30 sec knee to wall ankle mobilization, each -30-60 sec deep squat hip opener --- 10 forward/backward arm circles 10 PVC or band pass throughs 10 thread the needle 10 four legged t-opener, each side 10 scap pushups --- 10/side external rotations (very light weight or no weight) 20 plank shoulder taps 10 pushups
B
Box Squat
8 x 2
C
Deadlift
5 x 2
D
Close Grip Bench Press
3 x 3
E
Bench Press
3 x 3
F
Wide Grip Bench Press
3 x 3
G1
Donkey Kicks
3 x 10-12
G2
Heels Elevated Goblet Squat
3 x 10-12
H1
KB Gorilla Row
3 x 20
H2
Standing DB Press
3 x 10
I1
Standing DB Reverse Curl
3 x 12
I2
Spread Eagle Situps
3 x 12
Circuit
A
10 minute easy jog 10/side Turkish get-ups 30 sec/side knee to wall ankle mobility
Circuit
B
5x: 5 pullups or db row 10 pushups 15 air squats 20 sit-ups Then, finish with an 800m run.
Transform your body, boost your confidence, and take control of your health—don’t wait for tomorrow, start today! Join now and crush your fitness goals with a proven plan that delivers results!
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Everyday Grind
Everyday Grind
Everyday Grind
