Welcome to Dad-Lete!
This is a comprehensive program for beginner to immediate level athletes, although a better term we should say is Dad-Letes!
This program is for your everyday working professional dad who is looking to get back that step, that speed, that power, that muscle mass that you had in our younger years. This is because, in our opinion, we are all athletes for life!
You'll find this program easily modifiable and accessible for most working professional adults. The sessions are easy to follow, progressive, time sensitive(since we know you are a busy dude!) and down right fun as hell!
You'll get 7 weeks of straight up results that will have you coming back for a second 7 weeks to really push the limits!
Remember Dad-Lete's, consistency is the key to success in all that we do. The same goes for our health and performance. So, let's get after it and stay consistent!
-Coach Draper
A
ISO Squat hold
3 x 0:30
B
Back Squat
12, 12, 12, MAX
C1
DB Walking Lunges
3 x 12
C2
DB RDL
3 x 12
D1
Hip Thrust
3 x 20
D2
ISO Birddog
3 x 0:25
E1
Inchworm
2 x 5
E2
World's greatest stretch
2 x 5
A1
Band Pull-Apart
2 x 20
A2
Push-Up Plus
2 x 10
B
DB Bench Press
12, 12, 12, MAX
C1
Chest-Supported DB Row
12, 12, 12, MAX
C2
DB Shoulder Press
3 x 12
D1
Alternating DB Shoulder Raises
3 x 5
D2
Plank
3 x 0:30
E1
Bicep Curl-21s
2 x 21
E2
Tricep Pushdown
2 x MAX
A
Isometric Lunge Hold
3 x 0:25
B
Single Arm KB Thruster
3 x 6
C
Incline DB Bench Press
12, 12, 12, MAX
D1
DB Reverse Lunge
3 x 10
D2
Physioball Leg Curl
3 x 10
E1
TRX Low Row
3 x 12
E2
Prone Y's, T's
3 x 10
F
Conditioning Options
1 x 5:00
Coach Draper is bringing his over 7 years of training expertise to the virtual world. Noah has worked with numerous populations from Youth & Professional Athletes to the weekend warrior. He is excited to bring his knowledge and passion for coaching and impacting lives to everyone who is looking to regain that edge.
Strength increases off 5lbs each week.
Verified Athlete"Perseverance and Focus are what get's you results!"