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
Mon Warm-up
1x: 60 sec 90/90 hip mobility 1x: 10 donkey kicks (each side) 10 fire hydrants (each side) 10 roll over to V-sit 10 forward/backward arm circles 10 steps forward/backward bear crawl 10 dynamic squat stretch 2x: 10 sec quick feet 10 sec lateral line hops
Circuit
B
3x: 10 dead bugs 20 Russian twists 10 step-ups (5 each side) 20 jumping jacks
C
Squat Clean
3 x 2
D
Back Squat
3 x 10
E
Plate Loaded Lateral Box Step-downs
2 x 10
F1
True Pushup
2 x 12
F2
Bent Arm Lateral Raise
2 x 12
G1
DB Glute Bridge
2 x 12
G2
DB Tripod Row
2 x 12
H1
Plate Curls
4 x 10
H2
Plate Overhead Tricep Ext.
4 x 10
I
Wall Sit
2 x 2:00
Prep
A
Tuesday Running Warm-up
2x: 10 leg swings (each) 10 lateral leg swings (each) 20 jumping jacks 20 mountain climbers 20 standing calf raises
B
Run
1 x 30:00
Prep
A
Wed Warm-up
1x: 60 sec child's pose 30 sec ea. side crossbody stretch 60 sec scorpion 1-2x: 5 @ each Y-T-W 10 spiderman lunge + rotation 10 Yoga push-ups 20 glute bridges
Circuit
B
3x: 5 knee raises (right, middle, left = 1 rep)
C
Bench Press
3 x 10
D
Shoulder Press
3 x 10
E1
Hex Press
2 x 12
E2
Seated Rear Delt Raise
2 x 12
F
Lateral Lunge w/ chop
12, 10, 8
G1
KB Gorilla Row
2 x 24
G2
Straight Arm Banded Lat Pull Down
2 x 12
H1
JM Press
4 x 10
H2
Standing DB Reverse Curl
4 x 10
Prep
A
Thursday Running Warm-up
2x: 10 hip circles (each way) 10 supine leg raises (each) 10 walking lunge w/ a twist 10 yard high knees 10 yard butt kicks 10 yard A-skips 10 yard carioca (each way) 3x: stride: starting at a relaxed pace and gradually increase speed to near sprint level by the end of each stride (about 10 sec to get to near sprint level)
B
Sprint
10 x 0:20
Prep
A
Fri Warm-up
1x: 60 sec thread the needle 30 sec four legged t-opener (each side) 60 sec seated bicep stretch 1-2x: 10 clamshells (each side) 10 bodyweight good mornings 5 inch worms 5 lateral lunges (each side)
Circuit
B
10-8-6-4-2 reps of: burpees 30 sec rest
C
D
Deadlift
3 x 10
E
Pull-Up
3 x MAX
F1
Yates Row
2 x 12
F2
Band Pull Apart
2 x 12
G1
Goblet Squat
2 x 12
G2
Single Arm DB Shoulder Press
2 x 12
H1
Bench Dips
12, 10, 8, 6
H2
DB Chest Fly
12, 10, 8, 6
I
21's db curls
Circuit
A
1x: 60 sec each side single leg hamstring stretch 10 prone lying PVC pass thrus 10 prone lying PVC behind the neck press 2x: 200m jog (pick up pace 2nd round) 10 reverse lunge to overhead reach 10 quadruped rock to downward dog 5 scap pushups 5 pushups
Circuit
B
4x: 500m row OR 400m run 20 single arm overhead lunges (10 each arm) 20 single arm kb swings (10 each arm) 10 db pushups 25 cal bike OR 400m run 2 minute rest
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
