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. 1. Push — DB Floor Press or Push-Ups 2. Pull — 1-Arm DB Row or Band Row 3. Hinge — DB/Kettlebell RDL or KB Swings 4. Squat — Goblet Squat or Box/Bench Squat 5. 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.