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This is your place for getting ready for the Athlete Forever Program. The program is for titled Athlete Again because it is about bringing you back from whatever your current situation is to being an athlete again.

You may not need to start at week 1. Check the FAQs for more info!

Athlete Again

It has been a while since you worked out! Let’s get back to it without hitting so hard that you can’t move for a week!

Overhead press, assisted pull-ups, and goblet squat today.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W1/D1 Full Body Athlete Again

Last workout of this week! You shouldn't be too sore from those first two. If you are overly sore, ease it up here.

Push-ups, dumbbell row, and reverse lunges coming at ya.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W1/D3 Full Body Athlete Again

Back at it for week 2!

Overhead press, assisted pull-ups, and goblet squat today.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W2/D1 Full Body Athlete Again

Last workout of this cycle! You have all new workouts next week. Push yourself a bit harder today.

Push-ups, dumbbell row, and reverse lunges coming at ya.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W2/D3 Full Body Athlete Again

Back to a full body workout!

This is a well-rounded lower body workout implementing an upper body stability circuit, explosive medicine ball throw, and lower body circuit!

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W3/D3 Full Body Athlete Again

W4/D3 Full Body Athlete Again

This workout is about training for power!

This is a lower body workout implementing jumps, core stability, and speed squats!

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W5/D2 Lower Body Power Athlete Again

W6/D2 Lower Body Power Athlete Again

Second workout back! We want to continue to work up to full blown athlete forever workouts.

Dumbbell bench, inverted row, and RDLs for this workout.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W1/D2 Full Body Athlete Again

Another day of getting after it with a full body workout.

Dumbbell bench, inverted row, and RDLs for this workout.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W2/D2 Full Body Athlete Again

Keep the momentum going on this workout!

This is an upper body workout implementing a variety of upper body exercises!

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W5/D3 Upper Body Athlete Again

W6/D3 Upper Body Athlete Again

Time to focus on your upper body!

This is a well-rounded upper body workout implementing face pull, lateral raises, dumbbell bench, tricep pushdowns and curls!

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W3/D1 Upper Body Athlete Again

W4/D1 Upper Body Athlete Again

Today we are going to get outside and sprint a little bit!

You can use an indoor track, but a treadmill won't do the trick here.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W5/D4 Outdoor Speed Athlete Again

W6/D4 Outdoor Speed Athlete Again

Let's focus on Speed!

This is one of the pillars for the Athlete Forever program. This is the final prep for any Athlete Forever program.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W7/D4 Speed Athlete Again

W8/D4 Speed Athlete Again

Let's focus on Strength!

This is one of the pillars for the Athlete Forever program. This is the final prep for any Athlete Forever program.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W7/D1 Strength Athlete Again

W8/D1 Strength Athlete Again

Let's focus on building muscle!

This is one of the pillars for the Athlete Forever program. This is the final prep for any Athlete Forever program.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W7/D2 Jacked Athlete Again

W8/D2 Jacked Athlete Again

Let's get after this lower body workout!

This is a well-rounded lower body workout implementing step-ups, glute bridges, squats, jumps, and calf raises!

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W3/D2 Lower Body Athlete Again

W4/D2 Lower Body Athlete Again

Time to really start to get after it with this cycle! This is an upper body workout implementing throws, shoulder work, chin-ups, push-ups, and curls! Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W5/D1 Upper Body Athlete Again

W6/D1 Upper Body Athlete Again

Let's focus on explosive power!

This is one of the pillars for the Athlete Forever program. This is the final prep for any Athlete Forever program.

Don’t forget to warm up for 5-10 minutes to get the blood flowing.

W7/D3 Power Athlete Again

W8/D3 Power Athlete Again

The Athlete Forever programs are built around increasing Strength, Power, Speed, and Muscle Mass. We do that while ensuring you can maintain your athleticism forever. We train for longevity by improving mobility, stability, and cardiovascular fitness.

This program is designed around gym equipment. Get yourself to the gym and start this program! You will not be disappointed.

This program is updated weekly on Sunday. You will be able to see last week's workouts as well as the current week.

Athlete Forever Gym

Upper Body Dynamic (Nov 20-26)

Lower Body Dynamic (Nov 20-26)

Upper Body Max (Nov 20-26)

Lower Body Max (Nov 20-26)

Lower Body Max (Nov 27-Dec 3)

Upper Body Max (Nov 27-Dec 3)

Lower Body Dynamic (Nov 27-Dec 3)

Upper Body Dynamic (Nov 27-Dec 3)

The Athlete Forever programs are built around increasing Strength, Power, Speed, and Muscle Mass. We do that while ensuring you can maintain your athleticism forever. We train for longevity by improving mobility, stability, and cardiovascular fitness.

This program is designed to be completed at home. We program as much bodyweight work as we can, but sometimes, in order to get the stimulus we are looking for, it takes some equipment. Ideally you will have access to some dumbbells, long resistance bands, and booty bands to get the most out of this program.

This program is updated weekly on Sunday. You will be able to see last week's workouts as well as the current week.

Athlete Forever Home

These are 15-30 minute workouts that you can use when you are short on time one day, or if you are in a stage in life where you really only have 30 minutes 3 days/week.

Choose a workout and go get after it!

Leave reviews and request additional workouts. We'd love to give you exactly what you want!

Busy AF

Well rounded and quick workout for you!

You've got some isometric strength, explosive power, muscle building, and no muscle group gets left out!

Band Only Full Body 1

Band Only Full Body 2

Band Only Full Body 3

If you need to get a lot done with very limited time, give this workout a shot!

You will hit the major muscle groups with just 3 exercises and nothing more than dumbbells.

Full Body Dumbbell AMRAP

If you need to get a lot done with very limited time, give this workout a shot!

You will hit the major muscle groups with just 4 exercises and nothing more than dumbbells.

Full Body DB Double AMRAP

Dumbbell & Band Full Body Circuit

If you need to get a lot done with very limited time, Give this workout a shot!

You will hit the major muscle groups with just 4 exercises

Full Body Gym Double AMRAP

Push, Pull, and Legs all with one piece of equipment.

This workout is the epitome of getting a lot done with very little time.

Full Body Landmine AMRAP

This workout is a great way to take a simple, 3 exercise workout and mix it up to increase strength, power, and muscle size in one short workout!

Full Body Mix Up

Haden created this workout years ago and it has become a go-to staple when we need a short upper body pump.

It is called hotel upper because most hotels have DBs up to 50 lbs and a bench.

Pick 3 sets of dumbbells light, medium, and heavy and get after it! 👏

This is a great way to get some muscle definition before heading to the pool all day 💪

Hotel Upper

This workout is designed for someone on the go, who wants to get a good lower body workout in.

You can do this many places since all you need is dumbbells. It was designed to be done at a hotel gym so that it can be done quickly and without too much equipment.

Hotel Lower

Full Body TRX AMRAP

Cardio + Weights!

Pick one set of dumbbells. This should be a medium weight for you. This is a high rep workout so don't go too heavy!

This will be a sweaty one so be ready to get after it.

(Normally on unilateral exercises the number of reps should be performed on each side. On this workout, when we get to 14 kick throughs, that means 7 each. It should be clear as you follow the workout, but just wanted to clarify that this workout is different than how we normally set it up)

Cardio w/ Dumbbells

This is a collection of workouts that will help you prevent injury and even recover from past injuries!

You will improve your mobility and stability in order to protect your joints and muscles.

Injury Prevention

Ankle Health

This is a routine that will help increase mobility and stability of the ankles.

Rolled ankles are common and they are a multi planar body part so you need to train it that way and allow for adaptation.

Dynamic Ankle Mobility

This is a routine that will help increase mobility and stability of the shoulder.

Shoulder problems can be common among athletes who do a lot of barbell lifting for many years or play any sport that involves throwing or direct, physical contact with the shoulders.

Shoulder Health

This is a great option for a morning routine, or quick mobility circuit when traveling.

I have been known to do this at a truck stop on occasion 🛻

Back & Hips Mobility

Improve your mobility and start moving better

Back & Hips Mobility II

Knee Health

This is a routine that will help increase ankle mobility and knee stability. Starting from the ground up, each step goes through your ankle and into your knee.

Knee problems can be addressed/prevented by working on your ankles as well as knees.

Knee and Ankle Primer

Focus on performing this workout by bracing your core as tight as possible with every single rep. This does nothing if you go through the motions, but can help back pain immensely if done properly!

This builds core stability endurance which a lack thereof causes a majority of direct back injuries

Spine Stability Big 3

If you are ever in need of a warmup or cooldown for your workout, you have come to the right place. These aren't just random assortments of movements!

The warmups are carefully designed to open up tight areas, activate weak areas, engage the core, perform integrated movements, activate the nervous system and rehearse the fundamental movement patterns. You will be fired up and ready to rock.

The cooldowns focus on bringing your nervous system into a state of recovery. As soon as your workout is over, you should be starting your recovery. That is where the growth occurs anyway isn't it?

Warmup & Cooldown

Dynamic Full Body Warmup

Lower Body Hypertrophy Warmup

If you are looking to build some upper body muscle definition, start your workout with this warmup. You will get more out of your workout by taking the time to warm up right.

Upper Body Hypertrophy Warmup

If you plan to do some explosive movements and focus on the lower body, give this warmup a try

Lower Body Power Warmup

This one will get you fired up for an explosive upper body workout!

Upper Body Power Warmup

This is a warmup designed for a max effort strength day with a lower body emphasis

Lower Body Strength Warmup

Get ready to push some serious weight after warming up for your max effort, upper body workout

Upper Body Strength Warmup

Sprint Prep Warmup

People often call these "rest days" or "recovery days", but we like to call them REBUILD DAYS.

When you train, you break down muscles, cause fatigue, and create stress on your body. The purpose is not to wear yourself out, but to create an environment for your body to adapt.

Rebuild days are critical to make sure that you are providing your body with what it needs to become better, faster, and stronger.

Rebuild Days

Contrast Shower

Dive in to these videos to learn more about why we do things the way we do them in our programming.

Coaching

Hypertrophy vs Strength

Range of Motion

High Intensity Interval Training

Dynamic Effort Method

Work Up Sets

Drop Sets

For a recipe to become a go-to in our home, it has to fit 3 criteria

1) Quick
2) Tasty
3) Nutritious

You will find that in each of these recipes! Request what you want more of and we will make it happen 😊

Go-To Meals

Take every child’s comfort food and transform it into a delicious, high-protein treat.

PB&J Protein Shake

This is Haden’s favorite. Almost every time after a late night workout, the monkey business starts!

Welcome to my Playbook