The Dad Bod Chronicles
Strength & ConditioningThis program is designed for athletes looking to get stronger, faster, and more explosive while utilizing only bodyweight movements. Being able to move your own bodyweight in space as an athlete is critical. Heavy lifting with a barbell is not the only way to get strong. This program will help you prepare for your sport season and help you take your game to the next level.
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warmup 3 rounds 1:00 jog/bike 10 air squats 8 pushups 10 bird dogs 10 pogo hops in place rest as needed
B1
single leg squat off box
3 x 10
B2
standing triple jump
3 x 2
C1
Push-Up
3 x 15
C2
Feet Elevated Inverted Row
3 x 10
D
Strict Lower Hanging Leg Lifts
3 x 8
Circuit
E
Athletic circuit finisher (optional if you have time) 5-7 sets 20 yard sprint 5 seated box jumps rest 2:00
Circuit
A
Warmup 3 rounds 1:00 jog/bike 10 lunges :20 pushup plank hold 10 rocking calf raises rest as needed
B1
Dip
3 x 5
B2
Pull-Up
3 x 5
C1
Walking Lunges
3 x 10
C2
Split Squat Jump
3 x 5
D
side plank hold
3 x 0:20
Circuit
E
Athletic circuit finisher (optional if you have time) 5-7 sets half kneeling 10 yard sprint start 5 consecutive broad jumps for distance rest 2:00
Circuit
A
Warmup 3 rounds 1:00 jog/bike 10 lateral lunges (5/side) 10 supermans 10 tibial raises on wall 10 lateral skater hops (5/side) rest as needed
B1
Single Leg Glute Bridge
3 x 10
B2
seated broad jump
3 x 5
C1
Pike Pushup
3 x 8
C2
Chin-Up
3 x 5
D
Hollow Rock
3 x 10
Circuit
E
Athletic circuit finisher (optional if you have time) 5-7 sets 40-50 yard sprint (goal is hitting top speed for a 2-3 seconds) forward hop to lateral leg bound x10 (5/side) https://www.youtube.com/watch?v=4LvTr-6JvU8&pp=ygUaZm9yd2FyZCBqdW1wIGxhdGVyYWwgc3RvbXA%3D rest 2:00
