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LEGEND IN THE HOUSE-ANDRO🥊

Body By Daddy

Coach
DADDY BRISTOW

ANDROGYNOUS FIT! I wrote this plan after the success of the Legends gym plans, I got a lot of requests for an at home plan. ! woo! This plan was written to beef up the upper body, (masc lookin') and build a curvy lower body (femme lookin') If this is your goal, this plan is for you!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer,
Equipment
Required
floor // couch // chair // hard floor + slippery socks
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Sample Week
Week 1 of 4-week program
Sunday
DAY1🪓-LOWERRR

A1

Cat Cow Exercise

1 x 10

A2

Bent Knee Side Plank

1 x 0:30

A3

Fire Hydrant Kick

1 x 12

A4

Worlds Greatest Stretch

1 x 3

A5

Lateral Lunge to Cross Reach

1 x 4

B1

Sumo Air Squats

4 x 15

B2

PULSE SQUATS

3 x 20

B3

Single Leg Glute Bridge Pause

3 x 5

C1

SLIDING LATERAL LUNGE

3 x 8

C2

Cossacks

3 x 4

D1

Straight Leg Donkey Kick

3 x 15

D2

Donkey Side Kick

3 x 10

E1

Dead Bug Cross Connect

3 x 30

E2

Knee to Opposite Elbow Plank

3 x 30

Monday
DAY2🪓-UPPERR

A1

Cat Cow Exercise

1 x 10

A2

Bent Knee Side Plank

1 x 0:30

A3

Fire Hydrant Kick

1 x 12

A4

Worlds Greatest Stretch

1 x 3

A5

Lateral Lunge to Cross Reach

1 x 4

B1

Wide Pushups

4 x MAX

B2

Shoulder Taps

4 x 30

C1

Kneeling Incline Tricep Push

3 x 15

C2

Close Grip Push-Up

3 x MAX @ 0:20

C3

Psuedo Planch Pushup

3 x 10

D1

Couch Handstand drill

3 x 10

D2

Pike Handstand on Box

3 x 0:30

E1

Sliding Plank

3 x 10

E2

Slider Pike-Up

3 x 10

F1

Wall Finger Pushup

3 x 5

F2

Plank to Dolphin Pose

3 x 10

Tuesday
DAY3🪓-

A1

Standing Calf Raises

2 x 0:10

A2

Double Leg supported pogo

2 x 20

B

Calf Stretch/Contract

2 x 10

C

10 min Jump Rope

8 x 100

D1

Straight Leg Straight Arm Sit-Up

5 x 10

D2

Sliding Mountain Climber

5 x 30

D3

SLIDER PLANK JACKS

5 x 15

E

5 min Jump Rope

1 x 500

Wednesday
DAY4🪓-REST

A

Recovery Yoga

Thursday
DAY5🪓-LOWERRR

A1

Cat Cow Exercise

1 x 10

A2

Bent Knee Side Plank

1 x 0:30

A3

Fire Hydrant Kick

1 x 12

A4

Worlds Greatest Stretch

1 x 3

A5

Lateral Lunge to Cross Reach

1 x 4

B1

Fire Hydrant

2 x 15

B2

Donkey Kicks

2 x 15

C1

Bulgarian Split Squat - glute

4 x 10

C2

WIDE BODYWEIGHT SQUAT

4 x 15

D1

Single Leg Glute Bridge Incline

3 x 10

D2

Single Leg Isometric glute hold

3 x 10

D3

Couch Hip Bridge

3 x 30

E1

Plank Knee to Same elbow

3 x 30

E2

Decline Plank Pike

3 x 5

F1

floor adductor side plank -

3 x 0:20

F2

bent knee clamshell

3 x 10

Friday
DAY6🪓-UPPPERR

A1

Lying Handcuffs

1 x 10

A2

T Push-Up

1 x 5

A3

Straight Leg Fire Hydrant

1 x 10

A4

Plank Opposite Arm Reach

1 x 5

A5

Deep Squat with rotation

1 x 5

A6

Push-Up Plus

1 x 10

B1

Decline Pushup

4 x 10

B2

ELBOW PUSHUPS

4 x 10

C1

Paused Push-Up

5 x 6

C2

Pike Pushup

5 x 10

C3

Bench Dips

5 x MAX @ 0:20

D1

L-Sit Pop

3 x 10

D2

Feet Elevated Bench Dips

3 x 10

E1

plank kicks

3 x 20

E2

Rocking Plank

3 x 20

E3

Plank Opposite Arm Reach

3 x 20

Saturday
DAY7🪓-REST DAY

A

REST DAY YOGA 2

Coach
coach-avatar DADDY BRISTOW

hi! Dad here, 12 years in the fit industry, I started this company to help our family!🌈 change your outside to match your inside

LEGEND IN THE HOUSE-ANDRO🥊