New

Dad Bod

Mo Performance Training Systems

General Fitness, Functional Fitness, Strength & Conditioning, Bodybuilding
Coach
Dakota Moran

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!

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A Program that Works With Your Life
With 24/7 access from your phone, this allows you to complete these workouts at whatever time works for your busy schedule. Our goal is to give you the most efficient and effective experience possible to reach all your health & fitness goals.
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Train With Purpose
Each session is methodically planned to maximize training adaptations. The use of scientifically proven strength & conditioning principles will keep you safe and maximize your results.
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Mobility and Recovery
Health is wealth! Emphasis on mobility, full ROM training, and recovery works to keep you healthy and progressing for the long haul.
Features
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Access to your Coach Mo
Check in with Coach Mo, ask questions and get the feedback you need to progress.
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Programming 5 days per week
Daily strength, conditioning, mobility and recovery packed into a 45-60 minute workout to work with your lifestyle.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Community Engagement
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
CONVENTIONAL GYM
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2025-1-13

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

Tuesday
2025-1-14

A

Run

5 x 1:00

Wednesday
2025-01-15

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

Thursday
2025-1-16

A

Active Recovery

1 x 30:00

Friday
2025-01-17

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

Coach
coach-avatar Dakota Moran

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.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Dad Bod
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Dad Bod
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Dad Bod
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