The Ave

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10 Minute Mobility Meditation

This short, intentional session combines mobility work with breath-led focus to improve how your body feels and how your mind shows up. Use it before training, after a long day, or anytime you need a physical and mental reset.

CourseBy Austin Longi

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14 Day Posture Reset

Tight shoulders, hunched over, stuck at your desk? This daily 14-day protocol unlocks your chest, opens your shoulders, and trains your body to stand tall—no gimmicks, no equipment, just results.

CourseBy Austin Longi

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21 Day Core Rebuild

This progressive daily protocol goes beyond traditional abs exercises to strengthen your core the way it was meant to be—functional, powerful, and built for real movement. Over 14 days, you’ll target deep stabilizers, improve posture, enhance athletic performance, and protect your spine—all without a single crunch. Each session is simple, equipment-free, and designed to fit into your day so you can build a core that supports everything you do, from lifting heavier to moving more confidently.

CourseBy The Ave

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Ave Evolution - Full Program

Ave Evolution is the complete performance system built at The Ave — now available to athletes everywhere. The same methodology used to develop speed, strength, and athleticism in youth, high school, and college athletes in-facility — structured, progressive, and built to transfer directly to your sport. A full multi-phase system covering speed mechanics, strength development, power output, and sport-specific conditioning. Movement quality first. Performance output second. Zero wasted reps. Built for athletes ages 13 and up who are serious about getting faster, more explosive, and more durable. Especially powerful for female athletes seeking performance-focused training built around their specific needs. Every exercise has a purpose. Every phase builds on the last. Nothing is in here because it looks cool — everything is in here because it works.

CourseBy The Ave

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Ave Evolution - Lite

Ave Evolution Lite is your entry point into the training system that powers athletes at The Ave. Built on the same principles as our full program — speed mechanics, movement quality, and sport-specific strength — the Lite version gives you the foundation without the full commitment. Every session still demands focus, form, and effort. The standard doesn't drop. The volume does. If you're new to structured performance training or want to experience The Ave method before going all in, this is where you start. Train the right way first. Build from there.

CourseBy The Ave

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Ave Female Athlete Guide

Female athletes are 2–8x more likely to suffer ACL injuries than male athletes — and most training programs aren't built to fix it. This guide breaks down the 5 fundamentals The Ave uses with every female athlete to build strength, prevent injury, and unlock performance. Inside the 8-page guide: Why female athletes train differently at The Ave — the philosophy, the data, the approach Knee governance — featuring footage and insights from our Physical Therapist on ACL prevention and proper knee mechanics The glute activation protocol — the exact warm-up we run before every session Core bracing for performance — why anti-rotation work matters more than crunches Speed mechanics built for the female athlete — knee up, toe up, the cues that change everything What a real session at The Ave looks like — start to finish Built for female athletes ages 13–35 and the parents who want them training the right way.

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Ave Speed Training Guide

Most "speed training" is just conditioning in disguise. Ladder drills, cone drills, and shuttle runs won't make an athlete faster — they'll just make them tired. Speed is a neurological skill, and it has to be trained like one. This guide breaks down The Ave's complete speed system in 8 pages. Inside the guide: Why most athletes never get faster — and what to do instead The Ave Speed Formula — Mechanics + Intent + Elasticity, broken down in plain language The full pre-speed warm-up — the exact sequence we run before every session Acceleration mechanics — body angle, drive phase, and the cues we use at The Ave Max velocity mechanics — knee up, toe up, ground contact, arm drive The 5 speed mistakes we fix in every athlete who walks through the door Built for any athlete — male or female, high school through college — who's tired of "training hard" without getting faster.

CourseBy The Ave

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Beginner Strength Foundations

This program isn’t about being perfect—it’s about showing up, understanding your body, and building strength that lasts. If the gym has felt intimidating or you’ve been unsure where to start, this gives you the foundation to move with purpose and power. No guessing. No comparing. Just solid technique, progressive challenges, and real, lasting confidence.

CourseBy Austin Longi

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Glute Code

This isn’t another booty band e-book. It’s a step-by-step glute program built on biomechanics, measurable output, and real-world athlete data. If you’ve been grinding in the gym but still chasing that round, full shape, this protocol shows you exactly why—and how to fix it. Serious about results? Don’t just read—follow, execute, and watch the transformation happen.

CourseBy Austin Longi

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Intuitive Eating Guide

Shifting from regular dieting to intuitive eating is a big change. It’s about tuning into your body’s signals, honoring your whole-body needs, and building a healthy, balanced relationship with food. This beginner’s guide walks you through the core principles of intuitive eating, giving you the tools to start your journey with more ease, confidence, and enjoyment. A healthier, more balanced way of living starts here.

CourseBy Austin Longi

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