Dad_Training
Functional Fitness, Functional Training100 Blocks: The Blueprint
Lay the groundwork for a healthier, stronger, and more balanced life with 100 Blocks. This 100-day program is designed to serve as the blueprint for our health and wellness journey, helping construct sustainable habits that support our busy lives.
Your Daily Building Blocks:
These four foundational pillars are the structural elements of your success that are to be completed every day, without exception:
- Movement Framework: Walk 10,000 steps and incorporate at least 30 minutes of exercise to build your physical foundation.
- Hydration Support: Drink 128 ounces of water daily to fortify your energy and focus.
- Nutritional Framework: Eat 1 gram of protein per pound of body weight (or target weight) to reinforce your strength and recovery.
- Stress Management Beam: Dedicate 10 minutes to active stress relief, however you choose to do it. Meditation, prayer, nap, cold water exposure - this option is completely self-installed to create mental scaffolding for resilience.
Think of each day as a block in a larger structure, stacking small bricks into a solid framework for lifelong health. With 100 Blocks, we'll follow a clear blueprint for creating a lifestyle needed to support our families, careers, and personal goals.
The result? A structure we can be proud of: a healthier, structured version of ourselves that will stand as the base for a more fulfilling life going forward.
Ready to break ground? Start building today.
Features7 sessions per week
Must use App app to view and log training
Program Training
Welcome to 100 Blocks!
A
Welcome to 100_Blocks: The Blueprint. This program is designed to help you build a solid foundation for long-term health and growth. I spent 100 days committed to this program personally, and documented every step of the way in order to create a clear and actionable blueprint for anyone looking to establish healthy habits, long-term. Now, that framework is in your hands. Here’s what you’ll focus on over the next 100 days: 1️⃣ Nutrition: Learn how to design and hit your protein target. 2️⃣ Hydration: Build consistency with 128oz of water daily. 3️⃣ Stress Management: Dedicate 10:00 each day to active stress management. 4️⃣ Movement: Walk 10,000 steps and incorporate structured exercise. You have access to the links for downloadable copies of the following to help lay the groundwork for the program: 100_Blocks: The Blueprint Outline; how to set goals, set intentions and commit to healthy habits 100 days of workouts, tailored to meet you where you are and help you make progress. A complete nutrition manual, including: How to create a custom macro plan Supplement recommendations High-protein meal ideas A sample grocery list Shareable/Printable accountability calendar 100_Blocks isn't about perfection out of the gate — it’s about showing up consistently and putting in the work. Some days will be easy, and others will challenge you, but each day is a step closer to building habits that last far beyond these 100 days. Get ready to move, fuel your body, and create space for real progress. If you have questions or need guidance along the way, don’t hesitate to reach out. We're all in it together at this point. Let’s get started!
B
Daily Steps
1 x 10000
C
Protein
D
Water Consumption
1 x 128
E
Stress Management
1 x 10:00
Prep
A
D_T: Upper Warm Up
3:00 Assault Bike or Stationary Bike, warm up pace into: 3 Rounds In and Out Heel Over Abs 3 Inch Worm to Worlds Greatest Stretch (both sides) 10 Dual Arm Alternating Archer Pull
B
Bench Press
10, 8, 6, 4, 3, 2, 1, 1
C
Weighted Pull Up
9 x 3
D1
Incline DB Bench Press
3 x 9
D2
Bench Supported Plate Raise
3 x 13
E
Barbell Skull Crusher
3 x 21
A
Daily Steps
1 x 10000
B
Protein
C
Water Consumption
1 x 128
D
Stress Management
1 x 10:00
Prep
A
D_T: Lower Warm Up
Lower Body Warm Up Circuit Foam Roll - full body, trigger point foam rolling *target problem areas with 2-3" oscillation. minimize "global" rolling, and focus on short back and forth in hips, glutes, quads, lower back and TFL. 2 Rounds of: 20 Cal Row 10 Banded Good Morning 10 Single Leg Glute Bridge, each side
B
Box Back Squat
1 x 3
C
Sandbag Reverse Lunge to Step Up
4 x 12
D
Dual Kettlebell Deadlift
4 x 8
E1
Heel Elevated Goblet Squat
3 x 25
E2
Straight Leg Sit Ups
3 x 25
A
Daily Steps
1 x 10000
B
Protein
C
Water Consumption
1 x 128
D
Stress Management
1 x 10:00
Prep
A
D_T: Conditioning Warm Up
3 Rounds, not for Time: 200m Jog 50 Jump Rope or T Jack 5 Burpees
Circuit
B
Carry Circuit Buy In: 400m Run into 10 rounds of: 5 Sandbag Cleans 10 Burpee Over Sandbag Cash Out: 400m Run
C1
Seated Dumbbell Curl
4 x 15
C2
Low-to-High Plank
4 x 25
A
Daily Steps
1 x 10000
B
Protein
C
Water Consumption
1 x 128
D
Stress Management
1 x 10:00
A
RUCK
1 x 30:00
A
Daily Steps
1 x 10000
B
Protein
C
Water Consumption
1 x 128
D
Stress Management
1 x 10:00
Prep
A
D_T: Upper Warm Up
3:00 Air Bike or Stationary Bike, Warm Up/Casual Pace into: 3 Rounds of: 10 Hand Release Push Ups 3 Inch Worm to Worlds Greatest Stretch (both sides) 10 Banded Pull Aparts
B
Strict Press
5 x 3
C1
Inverted/Australian Row
4 x 10
C2
Incline Push Up (Supinated Grip)
4 x 25
D1
Seated Plate Raise with Twist
4 x 12
D2
Banded Face Pull
4 x 25
A
Daily Steps
1 x 10000
B
Protein
C
Water Consumption
1 x 128
D
Stress Management
1 x 10:00
Prep
A
D_T: Lower Warm Up
Lower Body Warm Up Circuit 2 Rounds of: 3 Box Jump + Depth Jump 10 Jefferson Curl 20 Cal Assault Bike
B
Deadlift
9 x 3
Circuit
C
20:00 Running Clock with Ruck Pack (+35#, minimum) Carrying 2 KB that equal 1/2 body weight. (ex, if you weight 200#, 2 53# kb = 106#. ROUND UP) Accumulate as many meters as possible in 20:00. Every time you break, do 10 air squats. The next time you break, do 10 alternating lunges. Alternate back and forth on those two movements every break. Total meters covered is the final score. ***add ruck pack, if possible. +35#
A
Daily Steps
1 x 10000
B
Protein
C
Water Consumption
1 x 128
D
Stress Management
1 x 10:00
A
ACTIVE REST DAY
1 x 3
