Grow a Pair Home Team
Body By Daddy
Strength & ConditioningALL YOU NEED IS YOURSELF! ...and like a couch lol. for the program. I wrote this based on demand from comments in the videos asking for at home versions of working out to look more masc. Daddy delivers! This is a 4 day run of fun. If you have other equipment at home you can add that in, I wrote it however based on if you had nothing but a couch and the floor. Designed for building muscle in the upper body beef cake muscles and lower body quad heavy. ❤️
The difference with a "Team" vs. a stand alone program is progression, joining the team you'll be able to get fresh new workouts every 4 weeks to allow for progressive overlaod 🔥
A1
Fire Hydrant
1 x 15
A2
Shoulder Taps
1 x 30
A3
Worlds Greatest Stretch
1 x 5
A4
Groiner
1 x 10
A5
Lateral Lunge to Cross Reach
1 x 5
A6
Fire Hydrant Circles
1 x 5
B1
PREHAB GUYS ANKLE VIDEO
B2
Lying Handcuffs
3 x 5
B3
Scapular Pushup in Plank
3 x 10
C1
Quad Bulgarian Squat
3 x 10
C2
Narrow Stance Air Squat
3 x 10
D1
Wide Pushups
4 x 10
D2
REverse Grip Incline pushup
4 x 10
E1
Walking Lunges
3 x 15
E2
Skater Squat
3 x 6
F1
Dead Bug Cross Connect
3 x 0:30
F2
Jackknife Crossover
3 x 0:30
G
Lat stretch on ground
1 x 1:00
A1
Lateral Lunge to Cross Reach
1 x 5
A2
Groiner
1 x 10
A3
Worlds Greatest Stretch
1 x 5
A4
Shoulder Taps
1 x 30
A5
Fire Hydrant
1 x 15
A6
Fire Hydrant Circles
1 x 5
B1
Reverse Plank
2 x 0:30
B2
Alternating Superman
2 x 0:30
B3
Single Arm Pike Handstand Hold
2 x 0:20
C1
Pike Pushup
3 x 10
C2
Couch Handstand drill
3 x 10
D1
Bear Position Shoulder Taps
3 x 0:30
D2
SIDE KICK THROUGH
3 x 0:30
D3
Kneeling Incline Tricep Push
3 x 15
E1
Straight leg raises w/ Hip Lift
3 x 10
E2
Straight Leg Straight Arm Sit-Up
3 x 10
F1
Lat stretch on ground
1 x 1:00
F2
Pigeon Stretch
@ 1:00
A1
Fire Hydrant Circles
1 x 5
A2
Fire Hydrant
1 x 15
A3
Shoulder Taps
1 x 30
A4
Worlds Greatest Stretch
1 x 5
A5
Groiner
1 x 10
A6
Lateral Lunge to Cross Reach
1 x 5
B
PREHAB GUYS ANKLE VIDEO
C1
Air Squat
4 x 10
C2
Low Box SL Squat
4 x 5
D1
Hand Release Push-Up
3 x 0:30
D2
Bench Dips
3 x 10
E1
Paused Push-Up
3 x 5
E2
Kneeling Slider 1-Arm Pushup
3 x 10
F1
Plank Pike
3 x 0:30
F2
Decline Plank Pike
3 x 5
F3
Sliding Plank
3 x 10
G
Lat stretch on ground
1 x 1:00
H
Pigeon Stretch
@ 1:00
A1
Fire Hydrant Circles
1 x 5
A2
Shoulder Taps
1 x 30
A3
Fire Hydrant
1 x 15
A4
Worlds Greatest Stretch
1 x 5
A5
Groiner
1 x 10
A6
Lateral Lunge to Cross Reach
1 x 5
B1
Side Plank
3 x 0:30
B2
PLANK TOE TAPS
3 x 0:30
C1
Wall Sit
5 x 0:30
C2
Squat Jump
5 x 10
C3
Step Back Burpee
5 x 0:30
D1
Lying Trunk Twist
3 x 10
D2
ELBOW PUSHUPS
3 x 10
D3
Rocking Plank
3 x 0:30
D4
Kneeling Incline Tricep Push
3 x 15
E
Lat stretch on ground
@ 1:00
Coach Dad
15 years in the industry, I help people change their outside to match their inside! strength and conditioning background
When you join a team you’re getting more than programming, you’re joining an online community.
Grow a Pair Home Team
Grow a Pair Home Team
Grow a Pair Home Team
