Rad Dad Strength Co.
General Fitness9 Weeks
This program serves as the roadmap to your new life. Use this program to lay the groundwork toward a healthier, happier, higher performing lifestyle.
4 Simple rules to jumpstart your Rad Life
These four foundational pillars are the structural elements of your success that are to be completed every day, without exception:
Daily Movement: Walk 10,000 steps and incorporate at least 30 minutes of exercise to build your physical foundation.
Hydration Support: Drink 1/2 your current body weight in ounces.
Nutritional Framework: Eat 1 gram of protein per pound of body weight (or target weight) to reinforce your strength and recovery.
Daily Gratitude: Take 10 minutes to reflect each day on all things good in your life. Extra credit for journaling!
Think of each day as a brush stroke in a larger picture, laying each stroke to create your personal master piece. With Rad Dad Renaissance, we'll follow a clear blueprint for creating a lifestyle needed to support our families, careers, and personal goals.
What do I get out of it? 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 take the first step? Start building today.
Features
6 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Basic Warm Up Circuit
5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10
B1
Wall Sit
3 x 0:30
B2
Squat Jump
3 x 5
C1
Band TKE
3 x 12
C2
Single Leg Glute Bridge
3 x 10
D1
Calf Raise
3 x 20
D2
Straight Leg Sit Ups
3 x 10
D3
Cyclist Squats
3 x 15
E
Front Squat
4 x 8
Prep
A
Basic Warm Up Circuit
5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10
Prep
B
Sprint Prep
High Knee March 2x10yds High Knee Skip 2x10yds High Knee Run 2x10yds Small Pogo Hop 2x10
C
Run
6 x 200
Prep
A
Basic Warm Up Circuit
5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10
Prep
B
Shoulder Plate Warm Up
Shoulder Prep Circuit Grab 5lb plates Complete 10 reps of the following: Lateral Raise Front Raise Bent Over Reverse Fly Curl to Press Overhead Tricep Ext
C1
Tricep Pushdown
3 x 15
C2
Rear Delt Flyes
3 x 12
D1
DB Incline Bench Press
4 x 8
D2
Ring Rows
4 x 10
E
Close Grip Floor Press
6 x 6
Prep
A
Basic Warm Up Circuit
5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10
Prep
B
Sprint Prep
High Knee March 2x10yds High Knee Skip 2x10yds High Knee Run 2x10yds Small Pogo Hop 2x10
C
Run
3 x 800
Prep
A
Basic Warm Up Circuit
5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10
B1
Band Good Morning
3 x 20
B2
Weighted Sit Up
3 x 15
C
DB Bulgarian Split Squat
4 x 8
D
Romanian Deadlift
6 x 6
Circuit
A
Our first topic to review over the next 100 days is servant leadership at home. As men we often are seen as providers in our homes. How can you not only provide the common resources of funding, food, shelter? Take the time to review how you can positively impact your family from the role of servant leader?
B
Cardio
1 x 45:00
C
Ruck
1 x 3.1
