Train Like An Athlete
PHLEX
Strength & Conditioning, Functional Fitness, General FitnessThis team is designed for individuals who want a structured approach to strength and conditioning with a focus on improving performance, movement quality, and overall athletic capacity.
Built on a 4-week training cycle, the team combines progressive strength training, accessory work, and conditioning to create a well-rounded approach that goes beyond traditional workout programs.
Unlike generic programming, this approach emphasizes intentional training, balancing strength development with movement efficiency and conditioning to support long-term progress and performance.
Additional coaching support is included through access to a Doctor of Physical Therapy and Strength and Conditioning Coach, with the ability to receive form feedback, ask questions, and get guidance from both coaches throughout the program.
This is a team for those seeking structure, progression, and expert-backed training without the need for fully customized programming.
Circuit
A
Warm up -Foam roll: hip flexors & adductors x45 sec per -Couch stretch: 30 sec per -Banded lat push down 2x8 -Tempo Split Squat 2x5 per -Bird dog w/ pause: 8 per
B1
Pogo Build Up Hops
3 x 15
B2
Banded Cuban Press
3 x 12
C1
DB Split Squat
4 x 6
C2
Side Plank Clamshell Iso Hold
3 x 30
D1
Weighted Chin Ups
4 x 8
D2
Med Ball Slams
3 x 8
E1
Rotating DB RDLs
3 x 10
E2
45 Degree Push Ups
F
Cable rope crunch
G
Recovery Breathing
1 x 5:00
Circuit
A
Warm Up: -Foam Roll: Adductors x30 sec per -SL adductor rock back: x15 reps per -Inch worms:-x10 reps -Super clams: 2x8 -A skips: 2x10 yd
Circuit
B
Airdyne Power Intervals *If no Airdyne- can use regular spin bike, row machine, or treadmill (last resort) Pedal hard for 10 seconds, rest 1:30 x8 rounds Pay attention to Watts and/or RPM. Try to match the same Watts/RPM from the first two rounds throughout the entire 8 rounds Take 4 mins rest Perform a 5 min ride Rest 2 mins Perform another 5 min ride Rest 2 mins
Circuit
C
4 rounds. Rest 30 sec between each exercise 1. KB Pop clean x6 2. Box Jump: x8 3. MB Rotational Throw *can throw into rack or box if no wall: x3 per 4. Farmer Walk: x50 yds or hold for 45 sec if no space
Circuit
D
Arms & Calves x3 rounds 1. Tall Kneeling Hammer Curls 3x8 2. DB skullcrusher 3x10 3. Bus Drivers 3x30 4. SL Tempo Calf Raise (3 sec up, 3 sec down, bodyweight): x12
E
Recovery Breathing
1 x 5:00
Circuit
A
Warm Up: -Foam roll: Glute med & Pec minor- 45 sec per -Pigeon mobility & Pec stretch- 30 sec per -TRX row/BB Inverted row if no TRX- 2x8 -Banded pull through- 2x10
B1
Dead Stop KB Swing
3 x 6
B2
3 Direction Face Pulls
3 x 15
C1
Kickstand Trap Bar Deadlift
4 x 5
C2
Staggered Broad Jump
3 x 2
D1
Mid Incline DB Press
4 x 8
D2
Eccentric Chest Supported DB Row
4 x 10
E1
Med Ball Back Extension
2 x 1:00
E2
45 Degree Loaded Side Bends
2 x 45
F
Alternating Iso Lateral Raise
2 x 1:00
G
Recovery Breathing
1 x 5:00
Circuit
A
Warm Up: -Foam Roll: Adductors x30 sec per -SL adductor rock back: x15 reps per -Inch worms:-x10 reps -Super clams: 2x8 -Backwards monster walks: 2x10 per
Circuit
B
Skipping Series: 2x15 yds each -Fw/Bw traveling pogos -Lateral traveling pogos -SL fw hops -SL bw hops -A skip -Lateral A skip
Circuit
C
Tempo Runs -choose a pace that is ~70% max speed (should not be a sprint) -run 20 seconds on, rest/walk 40 seconds -repeat 8x Rest 2 minutes before next circuit
Circuit
D
4 rounds. Rest 1 min between each exercise 1. Airdyne x1 min 2. MB slam x30 secs 3. MB jump squats x30 secs 4. Shoulder taps x 30 secs Rest 1-2 mins before next circuit
Circuit
E
Arms & Abs: x3 rounds 1. Cable EZ bar curl x10 2. Cable vertical tricep extension x10 3. MB reaching sit up x10 (slow on the way down) 4. Russian Twist with MB slam x10 per
F
Recovery Breathing
1 x 5:00
Circuit
A
Warm Up -Foam Roll: Quads, Thoracic spine: 45 sec per -Adductor rock back x15 per -Hinged lat pulldown 2x8 -Tempo goblet squat 2x5 -Banded glute bridge 2x8
B1
Spanish Squat Iso
3 x 45
B2
DB Lat Pullover
3 x 10
C1
Zercher Squat
4 x 8
C2
Depth Jump + Vertical Jump
3 x 3
D1
2 Point Row w/ DB
4 x 8
D2
Eccentric DB Bench Press
4 x 8
E1
Landmine SLDL
3 x 8
E2
Barbell Hip Thrust
3 x 15
F
Lat Pulldown
12, 10, 8
G
Recovery Breathing
1 x 5:00
A
Treadmill Work
Taryn Chrysikos
Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, Precision Sports Nutrition Coach
Jillian Chrysikos
Assistant coach focused on helping you stay consistent, push your limits, and get results from your program. I provide feedback, support, and accountability so you’re never guessing what to do or if you’re doing it right.
My goal is to provide the tools, support, and confidence to help you stay athletic for life
Start My 7-Day Free Trial
James Buonomo
43 year old Male, lost ~30lbs in 1 year
Verified Athlete"I'm unbelievably grateful that I can do a workout like that now and get through it with intent and good form. It's nice knowing you can do something a lot of people can't do."
When you join a team you’re getting more than programming, you’re joining an online community.
Train Like An Athlete
Train Like An Athlete
Train Like An Athlete
