Oct '25 • Workouts
Workout Wednesday
Workout Wednesday — Train Movements, Not Muscles
You’re not prepping for a stage. You’re prepping for the Dad Life Olympics.
Today we’re building strength that shows up in real life: push · pull · hinge · squat · carry.
Time: 30–35 min
Gear: 1–2 dumbbells or a kettlebell (backpack with books works), band optional
Goal: Move well first, load second. RPE 7–8 (hard but clean reps)
1) Quick Warm-Up (5 min)
- 30s Box/Belly Breathing (hands on ribs) →
- 30s Hip Hinge Drill (hands on hips, push butt back) →
- 30s World’s Greatest Stretch →
- 30s Band Pull-Apart or T-Raise →
- 30s Deep Squat Pry Repeat once.
2) Strength Circuit — 4 Rounds (20 min)
Set a timer for 45s work / 15s transition. Flow through all five.
- Push — DB Floor Press or Push-Ups
- Pull — 1-Arm DB Row or Band Row
- Hinge — DB/Kettlebell RDL or KB Swings
- Squat — Goblet Squat or Box/Bench Squat
- Carry — Suitcase Carry (one DB at side) or Marches if space is tight
Load guide: Last 5–10 seconds feel challenging, form stays sharp.
Swings option: Do 15 crisp reps instead of 45s if you choose swings.
3) Core Finisher (4 min)
- :30 Dead Bug → :30 Side Plank (L) → :30 Dead Bug → :30 Side Plank (R)Repeat once.
4) Cool-Down (2–3 min)
- 4 slow breaths: inhale 4 / exhale 6, lying on back, feet on floor
- Light hip flexor + pec doorway stretch
Scale It Your Way
- Push: Incline push-up (hands on bench) → floor → feet-elevated
- Pull: Lighter DB/band → chest-supported row → heavier DB
- Hinge: Tempo RDL (3-sec down) if hamstrings are tight; swap to swings only if your hinge is solid
- Squat: Box height that lets knees feel good; progress to full depth goblet
- Carry: Lighter bell, longer distance → heavier bell, shorter distance; switch hands halfway
Coaching Cues
Ribs down, brace like you’re about to be poked, push the floor, own the last rep.
If a joint complains, shorten the range, slow the tempo, or drop the load—then rebuild.
Track It (so next week is easier)
- Heaviest goblet and RDL loads
- Row reps per arm
- Carry: weight × total distance or time
- RPE after Round 4
Drop your score + the pattern that felt weakest (that’s your extra 10 practice reps tomorrow).
If you want eyes on form, post a 10-second clip—happy to give quick cues.
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D.A.D. Strong isn’t for everyone. It’s for dads who are done starting over, want sustainable, and understand strength isn’t selfish, it’s service.
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