SADDIE TO BADDIE

Body By Daddy

Coach
Daddy Bristow

BUILD CONFIDENCE THROUGH SWEAT

GETTING LEAN ✨ATHLETICALLY✨

GO FROM HEART BREAK TO HEART THROB

5 days of lifting, two days of rest, I wrote this plan to build confidence ! getting stronger, getting leaner , breaking gym barriers. The beast is within you!

$40 / mo
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STRENGTH ENDURANCE
be strong, move well. when you feel better in your body it radiates through everything! This plan will get you stronger but also you'll increase your strength endurance through lots of ✨fun tempo training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer
Equipment
Required
Dumbbells // Bench // Box (for jumping) // Cables // Medicine Ball (for slammin)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
DAY 2 😅cardio-o

A1

Fire Hydrant

1 x 15

A2

Lateral Lunge to Cross Reach

1 x 5

A3

Fire Hydrant Circles

1 x 5

A4

Shoulder Taps

1 x 30

A5

Worlds Greatest Stretch

1 x 5

A6

Groiner

1 x 10

B1

Standing Calf Raises

2 x 0:15

B2

Pogo Jump

2 x 20

B3

Tuck Jump

3 x 5

C

Run

4 x 400

D

Run

1 x 800

E1

Foam Roll IT Bands

1 x 1:00

E2

Pigeon Stretch

@ 1:00

E3

seated splits stretch

E4

Static Stretch

1 x 1:00

Monday
DAY 3🔥BURN BABY

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

DB Push Press

5 x 5

B2

DROP SQUATS

4 x 10

C

DB Deadlift Pause

4 x 10

D

Barbell Hip Thrust

8 x 10

E1

Hanging Knee Raise

3 x 5

E2

Lying Leg Raise On Bench

3 x 10

F1

Alternating DB Hammer Curl

3 x 10

F2

Eccentric Bicep Curl

3 x 10

F3

V Bar Tricep Pushdown

3 x 12

G1

Foam Roll IT Bands

1 x 1:00

G2

Pigeon Stretch

@ 1:00

G3

seated splits stretch

G4

Static Stretch

1 x 1:00

Tuesday
WE REST 😴

A

Rest Day Yoga

B

Walk

1 x 3

Wednesday
DAY 5⭐️SHINING

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

Overhead Squat w/ PVC

1 x 10

B2

DB Snatch

3 x 10

B3

DB Jerk

3 x 10

C1

Pause Bulgarian Split Squat

4 x 6

C2

KB Elevated Sumo Squat

4 x 10

D1

DB Bench Press

4 x 8

D2

3 Point DB Row

3 x 10

E1

Bottom of the Dip Hold

4 x 0:05

E2

Dip

4 x 5

F1

Front Rack cArry + farmer carry

3 x 20

F2

Jumping Med ball Slam

3 x 10

G1

Static Stretch

1 x 1:00

G2

Foam Roll IT Bands

1 x 1:00

G3

Pigeon Stretch

@ 1:00

G4

seated splits stretch

Thursday
DAY 6 😅 SWEAT THE SAD

A1

Groiner

1 x 10

A2

Worlds Greatest Stretch

1 x 5

A3

Shoulder Taps

1 x 30

A4

Fire Hydrant

1 x 15

A5

Fire Hydrant Circles

1 x 5

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Single Leg Calf Raise

2 x 10

B2

Standing Calf Raises

2 x 0:10

B3

Double Leg supported pogo

2 x 10

Conditioning

C

5km Run

Perform a 5k Run. WEEEEEEE

D1

Dead Bug Cross Connect

3 x 10

D2

Single Leg Raise

3 x 10

D3

Sit-up

3 x 10

E1

Static Stretch

1 x 1:00

E2

seated splits stretch

E3

Pigeon Stretch

@ 1:00

E4

Foam Roll IT Bands

1 x 1:00

Friday
WE REST 😴

A

Rest Day Yoga

B

Walk

1 x 3

Saturday
DAY 1🥵 START A RIOT

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

B1

Iso Squat Hold

4 x 0:30

B2

Squat Jump

4 x 10

B3

Alternating Reverse Lunges

4 x 0:30

C1

Pause Back Squat

4 x 4

C2

Box Jump

4 x 5

D1

Triple Pause Pullup

4 x 5

D2

Dip Bar Knee Tucks

4 x 12

E1

Med Ball Slam

5 x 0:30

E2

DB Farmer's Walk

5 x 40

E3

Hand Release Pushup

5 x 0:30

F1

Static Stretch

1 x 1:00

F2

seated splits stretch

F3

Pigeon Stretch

@ 1:00

F4

Foam Roll IT Bands

1 x 1:00

Coach
More from Body By Daddy
coach-avatar Daddy Bristow

Hi! Been training for 11 years now (damn time flies) I have my CSCS, which is a cert aimed for strength and conditioning athletes, which influences how I write all of these plans.

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