Everyday Grind
The Yard Athletics, LLC
Strength & ConditioningAre you looking for an effective and efficient workout program for your busy lifestyle? Whether you are you a student, working professional, or a parent, The Yard Athletics has you covered. Our focus is to promote life longevity for all individuals. Our Everyday Grind program includes: • 3 days of resistance training (featuring barbell, dumbbell, and kettlebell exercises) • 2 days of running (perfect for average runners, not geared towards marathon training) • 1 day of functional conditioning. Each workout is designed to be efficient, with most taking an hour or less to complete, so you can stay on track without compromising your schedule. At The Yard Athletics, we believe in making fitness accessible, effective, and sustainable for everyone.
Circuit
A
1x: 60 sec knight stretch to hamstring stretch (ea. side) 2x: 10R/10L light weight half kneeling kb press 10R/10L side lying leg raises, internal rotated 10 dynamic squat stretch 10 halos, alternating directions 1x: 5 empty barbell shrugs 5 empty barbell hang clean high pull 5 empty barbell high hang clean 5 empty barbell front squat
B
Hang Power Clean
3 x 2
C
Power Clean + Front Squat
6 x 3
D
Back Squat
3 x 6
E
Plyo Skiers
3 x 30
F
DB Box Step-ups
3 x 12
G1
Toes Elevated Weighted Calf Raise
3 x 25
G2
Seated Bicep Curls
3 x 10
G3
Skull Crushers
3 x 10
A
Run
1 x 2
Circuit
A
1x: 60 sec each side banded chest stretch 60 sec each side banded lat stretch 2x: 10 scap pushups 10 scap pullups 2x: 5 inchworms to pushup 10 light weight db bent over row 1x: 25 standing banded chest press *light weight, faster reps to get the blood pumping
B
Bench Press
3 x 6
C
Pull-Up
3 x 6
D
Alternating Incline DB Bench + ISO Hold
3 x 12
E1
Seated Row
3 x 15
E2
Push-Up
3 x 15
F1
High to Low Banded Fly
3 x 10
F2
Single Arm Seated Lat Pulldown
3 x 10
G1
DB Bench Pull-over
3 x 8
G2
Bent Over DB Row
3 x 8
H
Banded Tricep Pushdown
3 x 20
Circuit
A
3x: 10 dead bugs 10 alternating leg V-ups 10 each side hip dips 3x: 5R/5L split squat jumps 6 cycled split squat jumps 5 broad jumps
B
Run
4 x 400
Circuit
A
1x: 60 sec each side banded supine hamstring stretch 60 sec floor slides 60 sec around the world with PVC 2x: 10 empty barbell good mornings 10R/10L half kneeling banded press 10 bicep openers
B
Deadlift
3 x 6
C
Shoulder Press
3 x 6
D1
Wide Stance Good Morning
3 x 10
D2
Bent Elbow Lateral Raise
3 x 15
E1
Seated Banded Hamstring Curls
3 x 15
E2
Prone Incline Y Raise
3 x 10
F
Alternating KB Clean and Jerk
3 x 20
G
Spider Curls
3 x 10
H
KB Horn Curls
3 x 15
Circuit
A
3x: 5 inch worms 20 plank shoulder taps 5 PVC around the world (each way) 10 yard bear crawl
Circuit
B
For total time: 1500m row 15 Russian kb swings 10 hanging knee raises OR reverse sit-ups --- 1000m row 15 Russian kb swings 10 hanging knee raises OR reverse sit-ups --- 500m row 15 Russian kb swings 10 hanging knee raises OR reverse sit-ups
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
