FUTCH FIT
Body By Daddy
YOUR GOALS:
-Bigger Glutes/Booty
-Keep waist slim, maybe even toned abs
-Muscular tank top arms so the ladies (or anyone) knows whats up ;)
ENTER:
***"Futch Fit" ***
This 4-day week plan is designed for pumping up that peach, improving your upper body strength, and firing up the abs!!
A1
Cat Cow Exercise
1 x 10
A2
Side Plank
1 x 0:30
A3
Hip Rockers
1 x 5
A4
Fire Hydrant Circles
1 x 5
A5
Fire Hydrant
1 x 15
A6
ABDOMINAL BRACE EXERCISE
2 x 0:20
A7
Worlds Greatest Stretch
1 x 5
B1
SUMO SQUAT
4 x 15
B2
Hip Abduction- wide range
3 x 6
C1
Chin-Up
3 x MAX @ 0:20
C2
Deficit Pushups
3 x MAX @ 0:20
D1
Bulgarian Split Squat Hold
4 x 0:20
D2
Bulgarian Split Squat - glute
4 x 10
D3
reverse lunge w/ rotation
4 x 10
E
SA Z PRESS
3 x 8
F1
Plank Arm Raises
3 x 0:30
F2
Hollow Body SA Press
3 x 10
A1
Cat Cow Exercise
1 x 10
A2
Side Plank
1 x 0:30
A3
Hip Rockers
1 x 5
A4
Fire Hydrant Circles
1 x 5
A5
Fire Hydrant
1 x 15
A6
Worlds Greatest Stretch
1 x 5
A7
Lateral Lunge to Cross Reach
1 x 5
A8
BEGINNER HOLLOW HOLD
2 x 0:30
B
Sumo Deadlift-glutes
5 x 8
C1
30 Degree Incline DB Bench Press
3 x 12
C2
Quadruped Bench Row
3 x 8
D1
Assisted SL RDL
3 x 8
D2
45degree GLute HYPER
3 x 12
E
Cable Wolverine
3 x 12
F1
PHYSIOBALL-PIKE
3 x 10
F2
Physio Ball Crunch
3 x 15
A1
Lateral Lunge to Cross Reach
1 x 5
A2
Cat Cow Exercise
1 x 10
A3
Side Plank
1 x 0:30
A4
Hip Rockers
1 x 5
A5
Fire Hydrant Circles
1 x 5
A6
Fire Hydrant
1 x 15
A7
BEGINNER HOLLOW HOLD-2
2 x 0:30
A8
Worlds Greatest Stretch
1 x 5
B1
Smith Machine Split Squat
4 x 8
B2
SUMO LATERAL LUNGE
3 x 10
C
SA Neutral Grip Lat Pulldown
3 x 10
D
Assisted Dip Machine
3 x 15
E1
DB Lateral Step-Up
3 x 8
E2
skater jump w/ toe touch
3 x 30
F1
High Incline Bench Lateral Raise
3 x 12
F2
Straight Bar Spider Curl
3 x 12
G
decline leg raises
3 x 12
Coach Dad
Creator of Body by Daddy, coach Dad has been working in the industry helping others feel better in their body for the last 15 years. Background in Strength and conditioning
