Are you tired of going into the gym without a plan? Doing the same workouts every week with little progress? Search no further!
After a decade of training elite athletes, Coach Dakota Moran is bringing his expertise of building absolute animals to your smart phone!
Dad Bod is designed for busy individuals looking to prioritize their health! Composed of three total body training sessions each week (M/W/F) plus two additional guided cardio days (T/TH).
✔ Gain Strength ✔ Gain Muscle ✔ Lose Fat
Take the guess work out your training with methods backed by proven results. Coach Mo's training principles focus on simplicity, progression and efficiency; a bulletproof formula that has produced countless champions!
Prep
A
Dynamic Warm Up
Knee Pull + Lunge x10yds Quad Pull + Reach x10yds Reverse Scoop Walk x10yds Kick Walk + RDL x10yds Inchworm x10yds Walking Figure-4 x10yds
B1
Assault Bike
2 x 0:30 @ 50 %
B2
Side Plank Crunch
2 x 15
B3
Band Pull-Apart
2 x 25
C1
Trap Bar Deadlift
5 x 5
C2
Box Jump
5 x 3
D1
Incline DB Bench Press
3 x 10
D2
Pull-Up
3 x MAX
E1
Barbell Bicep Curl
1 x 50
E2
Tricep Pushdown
1 x 50
E3
DB Lateral Raise
1 x 50
A
Run
5 x 1:00
Prep
A
Dynamic Warm Up
Knee Pull + Lunge x10yds Quad Pull + Reach x10yds Reverse Scoop Walk x10yds Kick Walk + RDL x10yds Inchworm x10yds Walking Figure-4 x10yds
B1
Suitcase Carry
2 x 15
B2
Chest Stretch
2 x 0:30
C1
Bench Press
5 x 5
C2
Med Ball Slam
5 x 5
D1
RDL
3 x 8
D2
Bent Over Row
3 x 10
E1
EZ Bar Curl
2 x 15
E2
Banded Tricep Pushdown
2 x 15
E3
Bent Over Rear Delt Fly
2 x 15
A
Active Recovery
1 x 30:00
Prep
A
Dynamic Warm Up
Knee Pull + Lunge x10yds Quad Pull + Reach x10yds Reverse Scoop Walk x10yds Kick Walk + RDL x10yds Inchworm x10yds Walking Figure-4 x10yds
B1
Russian Twist
2 x 20
B2
Band Face Pull
2 x 20
B3
Kneeling Hip Flexor Stretch
2 x 0:30
Conditioning
C
Desforges
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle. 5 RFT (rounds for time): 12 Deadlifts 225/155# 20 Pull-Ups 20 Push Up 20 Knees to Elbows
Dakota Moran is currently the Director for Performance at Casady School. Prior to Casady, Dakota has had stints at Pittsburg State University, Iowa Western, Northeastern State University, and the University of Texas. With experience training thousands of elite athletes ranging from middle school, world team members, and pros.
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