Rick's Team
Dad's Bod
Functional Fitness, Strength & ConditioningEach membership includes 5 days per week of expertly designed programming—tailored to keep you fit, functional, strong, and healthy. New workouts drop every week, so you’ll always know exactly what to do next and never have to second-guess your training. Our system runs on a 6-week progressive cycle, built to challenge you, adapt with you, and push you toward your peak levels of strength, endurance, and performance throughout the year. This is not random training. It’s structured, purpose-driven programming that evolves with you—so you keep improving, month after month.
A1
Air Squat
3 x 20
A2
Push-Up
3 x 15
A3
Band Pull-Apart
3 x 10 @ 7
A4
Lateral Lunge
3 x 10
A5
Hip Hinge
3 x 7
A6
WORLD'S GREATEST STRETCH
2 x 0:20
A7
Low Pogo + High Pogo
3 x 15
B1
Back Squat
5 x 5 @ 70 %
B2
Bulgarian Split Squat
3 x 8 @ 7
C
Lying Leg Curl
3 x 10 @ 7
D
DB Farmer's Walk
4 x 40
E1
Russian KB Swing
3 x 15
E2
Box Jump
3 x 10
E3
Plank
A1
Push-Up
3 x 15
A2
Band Pull-Apart
3 x 10
A3
Shoulder Taps
3 x 5
A4
Jump Rope
1 x 2:00
A5
Pass-Through
3 x 15
B1
Bench Press
5 x 5 @ 70 %
B2
Incline DB Bench Press
3 x 10 @ 7
B3
Seated DB Press
5 x 5 @ 70 %
B4
DB Lateral Raise
3 x 10 @ 7
B5
DB Fly
3 x 15 @ 7
B6
Dips
3 x 10
C1
Decline Push Up
7 x 10
C2
Medicine Ball Slam
7 x 10
Rick Quinn
Founder of Dad’s Bod Fitness, a 100% disabled combat veteran with 30+ years in the fitness industry. CEO, VP, and consultant for top fitness brands and owned multiple training facilities. At 55, he leads by example, delivering proven systems that help men over 40 rebuild strength, energy, and confidence.
Years of training knowledge distilled into one system. Efficient workouts built for real life and busy schedules. The strongest version of you starts today.
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When you join a team you’re getting more than programming, you’re joining an online community.
Rick's Team
Rick's Team
Rick's Team
