Conditioning · Athletic
Athletic Conditioning
Speed, jumps and change of direction. For people who play something at the weekend.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Athletic Conditioning movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 284 movements in these sessions
- 180 Jump Turns
- 4 Corners Side Step
- 4 Punches Side Squat
- 45 Degrees Step Out
- 90 to 90 Stretch
- Abdominal Stretch
- Above Head Chest Stretch
- Adductor Dynamic Stretch
- Adductor Stretch
- Agility Ladder Advanced Hop Position
- Agility Ladder Advanced Single-Leg
- Agility Ladder Advancing Laterally Switching Base
- Agility Ladder in in Out Out
- Agility Ladder in in Out Out Moving Laterally
- Agility Ladder in in Out Out with Knee Lift
- Agility Ladder Lateral Movement in in Out
- Agility Ladder Lateral Movement with Double Hop
- Agility Ladder Skipping 2 Touches
- All Fours Quad Stretch
- Alternate Front Kick in Place
- Alternate Heel Touch Side Kick Squat
- Alternating Lateral Bodyweight Lunges
- Alternating Lunge with Rotation
- Alternating Reverse Jump Lunges
- Alternating Step Out
- Ankle Circles
- Archer Step Back
- Archer Stepback
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Rotation Knee Lift
- Arm Swing Side to Side
- Armless Prayer Stretch
- Arms Behind Back Chest Stretch
- Assault Airbike Fast Speed
- Assault Airbike Sprint Speed
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Back Slaps Wrap Around Stretch
- Back Stretch Dynamic
- Back Stretch Standing with Bench
- Backward Abdominal Stretch
- Balance Board Lateral Squat
- Ball Headlock Squat
- Balloon Drill
- Band Single Leg Split Squat
- Band Spanish Split Squat
- Banded Squat Jump
- Banded Squats
- Barbell Bench Lateral Step-Up
- Barbell Calf Jump
- Barbell Clean & Press
- Barbell Kneeling Squat
- Barbell Standing Leg Calf Raises
- Barbell Step-Ups
- Basic Toe Touch
- Basketball Shot Jump
- Battle Rope Double Arm Slams
- Behind Head Chest Stretch
- Belly Twist
- Bench Alternating Step Ups
- Bent Arm Chest Stretch
- Bent Over Twist
- Bicycling - Stationary
- Body Throw
- Bodyweight Box Jumps
- Bodyweight Front Slam
- Bodyweight Full Squat with Overhead Press
- Bodyweight Knee Thrust
- Bodyweight Knee to Hand Tap
- Bodyweight Kneeling Sissy Squat
- Bodyweight Overhead Squat
- Bodyweight Pulse Squat
- Bodyweight Squat Jumps
- Bodyweight Squats
- Bodyweight Standing Back Stretch
- Bodyweight Standing Calf Raise
- Bodyweight Step-Up on Step Box
- Bodyweight Wall Squat
- Bodyweight Windmill
- Box Jump (Multiple Response)
- Box Jump Squats
- Box Jumps
- Bridge (Beginner)
- Bridge (Intermediate)
- Bridge - Mountain Climber (Cross Body)
- Briskly Walking
- Briskly Walking (360 Degrees)
- Burpee
- Burpees
- Calf Raise with Wall Support
- Cat Pose
- Catch and Overhead Throw
- Ceiling Look Stretch
- Chest Lift with Rotation
- Chest Stretch Against A Wall
- Child Pose Arms Extended Left Right
- Child Pose Arms on Side
- Childs Pose (Beginner)
- Circle Elbow Arm
- Clap Jack
- Clap Push Ups
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Counterbalanced Skater Squat
- Crab Twist Toe Touch
- Crescent Moon Pose
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Bow Tie Pose
- Criss Cross Jack
- Criss Cross Jump
- Cross Body Elbow Pull Shoulder Stretch
- Cross Over Shoulder Stretch
- Decline Bench Oblique Crunches Bodyweight
- Decline Bench Oblique Crunches Dumbbells
- Diagonal Chop Left
- Diagonal Chop Right
- Double Jump Squat
- Double Kettlebell Windmill
- Double Pigeon Pose
- Downward Dog Sprint
- Dumbbell Diagonal Chop
- Dumbbell Elbow Side Plank
- Dumbbell Frog Jumps
- Dumbbell Hand Side Plank
- Dumbbell Incline Fly on Exercise Ball
- Dumbbell Iron Cross
- Dumbbell Jump Squats
- Dumbbell Jumping Squat
- Dumbbell Low Windmill
- Dumbbell Side Plank Up Down
- Dumbbell Single Leg Squat with Support (Pistol)
- Dumbbell Step-Up with Knee Raise
- Dumbbell Straight Arm Twisting Sit-Up
- Dumbbell Straight Leg Russian Twist
- Dumbbell Supported Sissy Squat
- Dumbell Burpee
- Dynamic Back Stretch
- Dynamic Leg Swing
- Easy Pose
- Elbow Back Stretch
- Elbow Flexor Stretch
- Elbows Back Stretch
- Elliptical (Cross Trainer)
- Elliptical Trainer
- Exercise Ball Seated Quad Stretch
- Exercise Ball Wall Squat
- Extended Side Angle Pose
- Extension of Arms in Vertical Stretch
- Fast Feet
- Foam Roll Quadriceps
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Half Burpees
- Half Monkey Pose
- Hanging Oblique Crunches
- High Knee Twist
- High Knees
- Hip and Quad Stretch
- Hold the World Med Ball Chest Press
- In and Out Squats Jump Bodyweight
- In and Out Squats Jump Bodyweight (2)
- Iron Cross Stretch
- Jogging
- Jogging Incline
- Jump Rope Alternating Foot
- Jump Rope Basic Jump
- Jump Rope Double Bounce
- Jumping Jack
- Kettlebell Single Arm Clean and Press
- Knee Circles
- Kneeling Hip Flexor Stretch
- Landmine 180's
- Landmine Kneeling Twist
- Landmine Russian Twist
- Lat Stretch
- Lateral Bodyweight Lunges
- Lateral Bounds
- Lateral Box Jump
- Lateral Cone Hops
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Legs Hand Reach Spine Stretch
- Low Box Lateral Runner
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Knee Roll-Over Stretch
- Lying on Side Arm Circle Warm Up
- Lying Quad Stretch
- Lying Side Leg Raises
- Med Ball Jumping Jacks
- Medicine Ball Jumps
- Medicine Ball Slam
- Medicine Ball Throw
- Mountain Climber Jumps
- Mountain Climbers
- Narrow Stance Bodyweight Squats
- Oblique Crunches
- On Your Side Quad Stretch
- Overhand Clap
- Overhead Lat Stretch
- Pelvic Tilt Into Bridge
- Pigeon Stretch
- Pike Jacks Feet Kicking in and Out
- Plank Individual Arm Reach
- Plank Iytw
- Plank Shoulder Taps
- Plate Russian Twist
- Plate Squat Hold Biceps Curl
- Plate Standing Twist
- Plyo Lunges
- Plyometric Press Ups
- Prone Hip Circles
- Reaching Lat Stretch
- Rear Deltoid Stretch
- Rebounder in & Out Jacks
- Rebounder Knee Jumps
- Rebounder Light Jumps
- Resistance Band Squat Jump
- Rising Stomach Stretch
- Rocket Jump
- Rowing - Stationary
- Runners Lunge
- Running - Outdoors
- Running - Treadmill
- Russian Twist
- Russian Twist with Dumbbell
- Russian Twist with Medicine Ball
- Sandbag - Clean & Press
- Sandbag - Cleans
- Seated Barbell Twists
- Seated Figure Four with Twist Glute Stretch
- Seated Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Seated Straight Leg Calf Stretch
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Side Plank Oblique Crunch
- Single Arm Kettlebell Windmill
- Single-Leg High Box Squat
- Sitting Single Legged Hamstring Stretch
- Ski Ergometer Cross Country Ski Squat Pull Half Circles
- Skipping
- Spin Bike
- Squat Jumps
- Squat Jumps (Barbell)
- Stability Ball Abdominal Twist
- Stairmaster
- Standing Adductor Stretch
- Standing Hamstring Stretch
- Standing Lateral Stretch
- Standing Oblique Crunch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Wide Knee Adductor Stretch
- Star Jumps
- Step Up on Chair Bodyweight
- The Wall Ball
- TRX Mountain Climbers
- TRX Pistol Squats
- TRX Split Squats
- Tyre - Squat Jumps
- Unilateral Box Jump
- Unilateral Box Jump - Bilateral Deceleration
- Unilateral Front Plank
- Unilateral Jumps
- Unilateral Plank
- V-Sit Twist (Medicine Ball)
- Walking - Treadmill
- Wall Balls
- Wall Sit
- Wall Squat Bodyweight
- Wall Squat with Pause Bodyweight
- Wind Bike
Athletic Conditioning workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Athletic24 sessions · 144 main slots View group
- Quadriceps: 69 main slots
- Full Body: 29 main slots
- Obliques: 15 main slots
- Abdominals: 12 main slots
- Adductors: 5 main slots
- Lats: 4 main slots
- Shoulders: 3 main slots
- Calves: 2 main slots
- Chest: 2 main slots
- Hamstrings: 2 main slots
- Glutes: 1 main slots
WORKOUT ANIMATION180 Jump Turns
- 180 Jump Turns
- 45 Degrees Step Out
- 4 Corners Side Step
- 4 Punches Side Squat
- Agility Ladder in in Out Out Moving Laterally
24 workouts
- Athletic Conditioning — Week 1 Day 1 (Advanced)
- Athletic Conditioning — Week 1 Day 1 (Beginner)
- Athletic Conditioning — Week 1 Day 1 (Intermediate)
- Athletic Conditioning — Week 1 Day 2 (Advanced)
- Athletic Conditioning — Week 1 Day 2 (Beginner)
- Athletic Conditioning — Week 1 Day 2 (Intermediate)
- Athletic Conditioning — Week 2 Day 1 (Advanced)
- Athletic Conditioning — Week 2 Day 1 (Beginner)
- Athletic Conditioning — Week 2 Day 1 (Intermediate)
- Athletic Conditioning — Week 2 Day 2 (Advanced)
- Athletic Conditioning — Week 2 Day 2 (Beginner)
- Athletic Conditioning — Week 2 Day 2 (Intermediate)
- Athletic Conditioning — Week 3 Day 1 (Advanced)
- Athletic Conditioning — Week 3 Day 1 (Beginner)
- Athletic Conditioning — Week 3 Day 1 (Intermediate)
- Athletic Conditioning — Week 3 Day 2 (Advanced)
- Athletic Conditioning — Week 3 Day 2 (Beginner)
- Athletic Conditioning — Week 3 Day 2 (Intermediate)
- Athletic Conditioning — Week 4 Day 1 (Advanced)
- Athletic Conditioning — Week 4 Day 1 (Beginner)
- Athletic Conditioning — Week 4 Day 1 (Intermediate)
- Athletic Conditioning — Week 4 Day 2 (Advanced)
- Athletic Conditioning — Week 4 Day 2 (Beginner)
- Athletic Conditioning — Week 4 Day 2 (Intermediate)
02 Plyometric12 sessions · 96 main slots View group
- Quadriceps: 44 main slots
- Abdominals: 17 main slots
- Full Body: 12 main slots
- Chest: 6 main slots
- Shoulders: 4 main slots
- Obliques: 4 main slots
- Calves: 4 main slots
- Adductors: 3 main slots
- Hamstrings: 2 main slots
WORKOUT ANIMATIONAgility Ladder Advanced Hop Position
- Agility Ladder Advanced Hop Position
- Agility Ladder Advanced Single-Leg
- Agility Ladder Advancing Laterally Switching Base
- Agility Ladder in in Out Out
- Agility Ladder in in Out Out with Knee Lift
12 workouts
- Athletic Conditioning — Plyometrics, Week 1 Day 3 (Advanced)
- Athletic Conditioning — Plyometrics, Week 1 Day 3 (Beginner)
- Athletic Conditioning — Plyometrics, Week 1 Day 3 (Intermediate)
- Athletic Conditioning — Plyometrics, Week 2 Day 3 (Advanced)
- Athletic Conditioning — Plyometrics, Week 2 Day 3 (Beginner)
- Athletic Conditioning — Plyometrics, Week 2 Day 3 (Intermediate)
- Athletic Conditioning — Plyometrics, Week 3 Day 3 (Advanced)
- Athletic Conditioning — Plyometrics, Week 3 Day 3 (Beginner)
- Athletic Conditioning — Plyometrics, Week 3 Day 3 (Intermediate)
- Athletic Conditioning — Plyometrics, Week 4 Day 3 (Advanced)
- Athletic Conditioning — Plyometrics, Week 4 Day 3 (Beginner)
- Athletic Conditioning — Plyometrics, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Athletic Conditioning, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 28 sets
- Week 1 · Day 26 exercises · 28 sets
- Week 1 · Day 38 exercises · 33 sets
- Week 2 · Day 16 exercises · 28 sets
- Week 2 · Day 26 exercises · 27 sets
- Week 2 · Day 38 exercises · 33 sets
- Week 3 · Day 16 exercises · 27 sets
- Week 3 · Day 26 exercises · 26 sets
- Week 3 · Day 38 exercises · 33 sets
- Week 4 · Day 16 exercises · 27 sets
- Week 4 · Day 26 exercises · 28 sets
- Week 4 · Day 38 exercises · 33 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 27 sets
- Week 1 · Day 26 exercises · 27 sets
- Week 1 · Day 38 exercises · 33 sets
- Week 2 · Day 16 exercises · 27 sets
- Week 2 · Day 26 exercises · 28 sets
- Week 2 · Day 38 exercises · 33 sets
- Week 3 · Day 16 exercises · 27 sets
- Week 3 · Day 26 exercises · 27 sets
- Week 3 · Day 38 exercises · 33 sets
- Week 4 · Day 16 exercises · 27 sets
- Week 4 · Day 26 exercises · 27 sets
- Week 4 · Day 38 exercises · 33 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 31 sets
- Week 1 · Day 26 exercises · 32 sets
- Week 1 · Day 38 exercises · 39 sets
- Week 2 · Day 16 exercises · 31 sets
- Week 2 · Day 26 exercises · 31 sets
- Week 2 · Day 38 exercises · 39 sets
- Week 3 · Day 16 exercises · 31 sets
- Week 3 · Day 26 exercises · 32 sets
- Week 3 · Day 38 exercises · 39 sets
- Week 4 · Day 16 exercises · 32 sets
- Week 4 · Day 26 exercises · 31 sets
- Week 4 · Day 38 exercises · 39 sets
What this block is
Athletic Conditioning runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Conditioning tier
The engine work. Short, hard and programmed properly instead of forty aimless minutes.
Browse another tier
Want athletic conditioning built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Conditioning tier · the whole library.