Body By Daddy
BUILD CONFIDENCE THROUGH SWEAT
GETTING LEAN ✨ATHLETICALLY✨
GO FROM HEART BREAK TO HEART THROB
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Fire Hydrant
1 x 15
A2
Shoulder Taps
1 x 30
A3
Worlds Greatest Stretch
1 x 5
A4
Groiner
1 x 10
A5
Lateral Lunge to Cross Reach
1 x 5
A6
Fire Hydrant Circles
1 x 5
B1
Iso Squat Hold
3 x 0:30
B2
Squat Jump
3 x 10
B3
Alternating Reverse Lunges
3 x 0:30
C1
Pause Back Squat
4 x 6
C2
Box Jump
4 x 5
D1
Triple Pause Pullup
4 x 5
D2
Dip Bar Knee Tucks
4 x 10
E1
Med Ball Slam
5 x 0:30
E2
DB Farmer's Walk
5 x 40
E3
Hand Release Pushup
5 x 0:30
F1
Foam Roll IT Bands
1 x 1:00
F2
Static Stretch
1 x 1:00
F3
Pigeon Stretch
@ 1:00
F4
seated splits stretch
A1
Lateral Lunge to Cross Reach
1 x 5
A2
Groiner
1 x 10
A3
Worlds Greatest Stretch
1 x 5
A4
Shoulder Taps
1 x 30
A5
Fire Hydrant
1 x 15
A6
Fire Hydrant Circles
1 x 5
B1
Standing Calf Raises
2 x 0:15
B2
Pogo Jump
2 x 20
B3
Tuck Jump
3 x 5
C
Run
4 x 400
D
Run
1 x 800
E1
Static Stretch
1 x 1:00
E2
seated splits stretch
E3
Pigeon Stretch
@ 1:00
E4
Foam Roll IT Bands
1 x 1:00
A1
Fire Hydrant Circles
1 x 5
A2
Fire Hydrant
1 x 15
A3
Shoulder Taps
1 x 30
A4
Worlds Greatest Stretch
1 x 5
A5
Groiner
1 x 10
A6
Lateral Lunge to Cross Reach
1 x 5
B1
DB Push Press
5 x 5
B2
DROP SQUATS
4 x 10
C
DB Deadlift Pause
4 x 10
D
Barbell Hip Thrust
8 x 10
E1
Hanging Knee Raise
3 x 5
E2
Lying Leg Raise On Bench
3 x 10
F1
Alternating DB Hammer Curl
3 x 10
F2
Eccentric Bicep Curl
3 x 10
F3
V Bar Tricep Pushdown
3 x 12
G1
Static Stretch
1 x 1:00
G2
seated splits stretch
G3
Pigeon Stretch
@ 1:00
G4
Foam Roll IT Bands
1 x 1:00
A
Rest Day Yoga
B
Walk
1 x 3
A1
Lateral Lunge to Cross Reach
1 x 5
A2
Groiner
1 x 10
A3
Fire Hydrant Circles
1 x 5
A4
Fire Hydrant
1 x 15
A5
Shoulder Taps
1 x 30
A6
Worlds Greatest Stretch
1 x 5
B1
Overhead Squat w/ PVC
1 x 10
B2
DB Snatch
3 x 10
B3
DB Jerk
3 x 10
C1
Pause Bulgarian Split Squat
4 x 6
C2
KB Elevated Sumo Squat
4 x 10
D1
DB Bench Press
4 x 8
D2
3 Point DB Row
3 x 10
E1
Bottom of the Dip Hold
4 x 0:05
E2
Dip
4 x 5
F1
Front Rack cArry + farmer carry
3 x 20
F2
Jumping Med ball Slam
3 x 10
G1
Pigeon Stretch
@ 1:00
G2
Foam Roll IT Bands
1 x 1:00
G3
seated splits stretch
G4
Static Stretch
1 x 1:00
A1
Shoulder Taps
1 x 30
A2
Fire Hydrant
1 x 15
A3
Fire Hydrant Circles
1 x 5
A4
Groiner
1 x 10
A5
Lateral Lunge to Cross Reach
1 x 5
A6
Worlds Greatest Stretch
1 x 5
B1
Single Leg Calf Raise
2 x 10
B2
Standing Calf Raises
2 x 0:10
B3
Double Leg supported pogo
2 x 10
Conditioning
C
5km Run
Perform a 5k Run. WEEEEEEE
D1
Dead Bug Cross Connect
3 x 10
D2
Single Leg Raise
3 x 10
D3
Sit-up
3 x 10
E1
Foam Roll IT Bands
1 x 1:00
E2
Pigeon Stretch
@ 1:00
E3
seated splits stretch
E4
Static Stretch
1 x 1:00
A
Rest Day Yoga
B
Walk
1 x 3
