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 5/4 -6/21
4x: 20 sec jump ropes 10 sec rest 1x: 60 sec couch stretch 60 sec knight to hamstring 30 sec downward dog 30 sec walk the dog 30 sec V-stance rotation 2x: 5 dynamic squat stretch 3R/3L airplane 30 sec wall sit
B1
Back Squat
6 x 2
B2
Alternating Lateral Heiden Hops
6 x 6
C1
Single Leg Landmine RDL
3 x 6
C2
Landmine Bar Twist
10, 8, 6
D1
Heels Elevated Goblet Squat
3 x 6
D2
Alternating Leg V-ups
20, 16, 12
Prep
A
Tuesday 5/4 6/21
1x: 10 leg swings, each 10 lateral leg swings, each 60 sec calf stretch - toes elevated, heels on ground 5R/5L high knee to RDL 10 walking Samson lunge 2x: 20 yard A skips 20 yards bounding 20 yard sprints
B
Run
3 x 800
C
Rowing
3 x 1000
Prep
A
Wednesday 5/4 - 6/21
1x: 60 sec cobra to child's pose 60 sec each side on wall book opener 60 sec banded tricep stretch, each side 2x: 10 scap pushups 5 Yoga pushups 10 halos (db/kb)
B1
Bench Press
6 x 2
B2
Landmine Push Press
6 x 3
C
Push Press
6 x 2
D1
Bench Push-ups
3 x 8
D2
DB Incline Fly
3 x 8
E1
Standing DB Upright Row
3 x 6
E2
Rear Delt - Prone Lying Incline Raise
3 x 6
E3
Reverse sit up
3 x 10
E4
Lying Toe Touch
3 x 10
Prep
A
Thursday 5/4 - 6/21
1x: 2-5 minute light jog/walk 1x: 10 roll over to V sit 5R/5L lunge with twist stretch 60 sec hamstring and calf stretch against wall 2-3x: 10-12 psoas march (2 options shown on video) 5 tuck jumps
B
Run
Prep
A
Friday 5/4 - 6/21
1x: PVC or band around the world 10 cat/cow 10 four legged t-opener, each side 60 sec banded hamstring stretch, each side 60 sec hip flexor stretch, each side 3x: 20-30 sec glute bridge ISO hold -rest as needed 1-2x: 10 db shrugs, light weight 10 db RDL's, light weight 10 scap pullups 3 shin hops OR tuck jumps
B1
Hang Clean Shrug Pull
3 x 1
B2
Hang Clean High Pull
3 x 1
B3
Hang Power Clean TH
3 x 1
C
Barbell Deadlift
6 x 2
D1
Chin-Up
3 x 6
D2
Lateral Lunge w/ chop
3 x 6
E1
Step Down with Glute Focus
3 x 6
E2
Meadow's Row
3 x 6
Circuit
A
1x: 10 sec dead hang 10 scap pullups 30 sec tall plank 10 scap pushups 10 dynamic squat stretch 10 cat/cow
Circuit
B
10x: 5 pullups 10 pushups 15 air squats 15 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
