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
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
2x: 10 leg raises 10 floor slides 20 sit-ups
C
Squat Clean
4 x 2
D
Back Squat
3 x 12
E
Single Leg Squat to Bench
2 x 10
F1
Hex Press
2 x 12
F2
Band Face Pull
2 x 12
G
Alternating KB Bent Over Row
2 x 24
H1
KB Horn Curls
4 x 10
H2
Tall Kneeling KB Horn Tricep Extension
4 x 10
I
Air Squat
1 x 100
Prep
A
2x: 10 leg swings (each) 10 lateral leg swings (each) 20 jumping jacks 20 mountain climbers 20 standing calf raises
B
Run
1 x 40:00
Prep
A
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: 10 plate overhead situps 20 Russian twists 30 flutter kicks
C
Bench Press
3 x 12
D
Shoulder Press
3 x 12
E1
Pushup to Explosive Rebound
2 x 12
E2
DB Lateral Raise
2 x 12
F1
Low to High Cable Fly
2 x 12
F2
DB Front Rack Split Squat
2 x 12
G1
DB Shrug
2 x 12
G2
Glute Bridge DB Pullover
2 x 12
H
Incline Bench Preacher Curl
4 x 10
I
EZ Bar Skull Crusher
4 x 10
Prep
A
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
6 x 0:45
Prep
A
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
3x: 5 barbell rollout 2 candlesticks 2R/2L candlesticks
C
D
Deadlift
3 x 12
E
Pull-Up
3 x MAX
F1
Prone Lying DB Row (flat bench)
2 x 12
F2
GHD Back Extension
2 x 12
G1
Lateral Box Step Overs
2 x 12
G2
Side Lying Rear Delt Raise
2 x 12
G3
Single Arm DB Incline Press
2 x 12
H1
Standing DB Reverse Curl
4 x 10
H2
Reverse Grip Tricep Pull down
4 x 10
Circuit
I
Finish with 2x: db/kb suitcase hold for max time (hold the db's or kb's at your side) -as heavy as possible -rest as needed b/t sets
Circuit
A
1x: 90/90 thoracic rotations with arm sweep 60 sec each side pigeon stretch 60 sec knight stretch to hamstring stretch 2x: 10 roll over to V-sit 10 plank shoulder taps 10 db/kb halos 50 jump ropes
Circuit
B
30 Minute EMOM (every minute on the minute) Minute 1: 60 sec bike/row/run Minute 2: 15 Russian kb swings Minute 3: 15 pushups Minute 4: 20 reverse lunges Minute 5: 60 sec bike/row/run Minute 6: 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
