Join thousands of athletes of all ages who have successfully changed the way they workout and bought into the value of thoughtful and purposeful training.
Exceptional strength and rehab programming by two strength coach physical therapists.
Most people are spinning their wheels with their fitness journey, doing redundant programs, using ineffective exercises for strength, and bouncing around trying to burn fat. There won’t be any of that with us.
We’ve specifically formulated our programming by science-based principles and organized it from our years of coaching and training to ensure that it delivers a framework for optimal physical health.
Getting results that last is not easy work. Knowing what exercises, when to do them, and how much to do can be a lot. It can all feel overwhelming. If you combine our guidance with your efforts, you can achieve the best fitness of your life.
Build foundational strength with multi-joint exercises like the squat, deadlift, lunge, hinge, press, row.
Learn how to incorporate plyometrics, medicine ball work, and simple jumping drills to boost your athleticism. Optional sprint intervals, movement, and sport specific training. Train like an athlete for peak physical fitness.
Movement prep, range of motion, and movement variability is good for the body. We include just enough to keep you healthy without spending too much time on it.
Adding lean mass to your physique via hypertrophy training helps to build robust tendons, strong and mobile joints, and increase bone density. Simply put, it can be injury protective.
We care about aesthetics, we know you do too. Build functional muscle and improve your physique at the same time.
Ask questions, submit videos for form review, brag about a PR, or just complain about your DOMS. We’re here to listen. Sam and Teddy are active daily on the app forum.
App features: daily workout at a glance, choose alternate exercises for different goals, record your weights and track your progress over time.
All training sessions can be easily modified for minimalist workouts. At the very least, you can get by with bands and some light dumbbells or a kettlebell. We also include home and minimalist specific a la carte workouts.
Life gets in the way. We’ve all been there. Just get the lift in. Drop your accessory work from 3 sets to 2, emphasize the primary lift, skip the optional work, take minimal rest and cut sessions down to 30-40 minutes.
Reboot your fitness journey with the BASE and RAMP programs. These 3 or 4 day programs are designed to acclimate you to all the fundamental movement patterns. We recommend following each track for 3-6 weeks if you’re unsure about your readiness for the daily programming.
Every exercise has an expert video demonstration with voiceover instructions and coaching cues. Our exercise library has over 1200 videos. Additional instructions and specific guidance are provided within each workout.
In a periodized and organized training model, points of emphasis are cycled in and out throughout the year. We use a modified conjugate training approach. In addition to being fun and keeping things fresh, this helps to ensure adaptation never stops.
Workouts include modifications and alternative exercises. We also feature beginner and beginner-intermediate programs: BASE and RAMP, which are designed if you’re restarting your fitness journey, or trying something new.
I’ve put 5.5lb of lean mass on...
"It’s kinda crazy. I had a DEXA scan recently and I’ve put 5.5lb of lean mass on since my last scan in December. Thanks for kicking my ass!"
Strongest I’ve been..
"This is the strongest I’ve been since I was a rower back in college, especially my legs and back! At my gym people asking me almost weekly what I’m training for!"
I’m in love with this. I’ve lost 20lbs...
"I’m in love with this. I’ve lost 20lbs and I somewhat have abs again. I’ve been pretty steady since January and should start phase 6, but I want more!"
There is a bigger goal in mind...
"The programming builds upon itself. Seems like there is a bigger goal in mind, not just programming for the sake of programming. The baked in PT stuff helps too, it's the only way I will do them."
Unique exercise combinations
"I love the unique exercise combinations. I also love how the warm ups help loosen you up from the last workout while also preparing you for what you are doing that day."
Seasoned S&C coach
"Even as a seasoned S&C coach I’m learning each and every phase"
Workouts are dynamic and really fun...
"The workouts are dynamic and really fun so I find myself enjoying spending 1.5 hours in the gym rather than wondering when I can go home"
Programming top notch
"The warms ups are so good. Also, programming top notch. No nagging pain etc. its perfect"
3x week, 20 min./day, fix-yourself programs
Injuries suck! Let us help you get back to doing what you love. Perform these programs at home or in the gym.
Love the planning and structure of everything...
"As an Athletic Trainer I love the planning and structure of everything especially with the limited free time I have currently to try to make work out plans for myself. Thanks for being such a great resource and for getting me back into lifting consistently!"
Easy to follow, with quality videos...
"Can't recommend your programs enough. You guys made it very easy to follow, with quality videos demonstrating each exercise. The app is great for tracking workouts."
Helps combine rehab and strength training!
"I am working to regain strength after suffering from achilles tendinopathy and low back pain for the last year and a half, and this programming helps combine rehab and strength training!"
Basics but makes them challenging
"I love how this program utilizes and applies functional movement and sticks with the basics but makes them challenging at the same time."
Workouts and weeks are super well structured
"At first I didn’t see how everything fits, but now I am, and I am seeing the patterns you guys lay out, and the workouts and weeks are super well structured. Just took a little while!"
Improvement in range of motion without pain
"I’ve been doing the shoulder rehab program for like a week and a half and am seeing significant improvement in range of motion without pain."
"I love the creative exercises. As an athletic trainer, I wanted a workout that would challenge me to do things beyond a basic squat or deadlift."
Low cost programs to switch up my own training
"I'm a personal trainer and I was looking for some low cost programs to switch up my own training. I had been feeling quite bored in the gym and usually just wanted to get out of there when I was done with clients. This has been exactly what I was looking for.
Feed Your Inner Nerd 🤓
You Ask, We Answer. Deep Dives. Long Form Content
Tracking Your Training
What Should I Eat Pre-Workout?
What Supplements Should I Take?
Home Training Solutions – Gym Equipment Swaps
Citizen Athletics was founded and built from the ground up by two doctors of physical therapy with extensive strength & conditioning backgrounds. Sam and Teddy met in February 2018 and launched Citizen Athletics 6 months later.
They instantly bonded over a shared passion for their work, and equally strong passion for living life to the fullest, pushing yourself, and holding yourself accountable to be the best human possible.
They came up with the idea of Citizen Athletics because they wanted to create a workout and rehab platform that was different from everything else out there, and actually worth every penny.
They wanted to market it in an honest and transparent manner, and not make outrageous claims or use predatory tactics. They wanted to over-deliver.
Sam and Teddy aim to convey their wide breadth of knowledge and expertise in a meaningful way, and help as many people as possible experience the joy of physical health, strength, and fitness.
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