Want to look good, feel good, and perform at a high level? Here are 10 exercises that will make you stronger, faster, and more athletic—while
making sure you stay the most jacked dad at the playground.
1️⃣ Farmer Carries – Load up heavy weights and walk. Grip strength, core stability, and dad-level grocery carrying skills—check.
2️⃣ Zercher Carries – Hold a barbell in the crook of your arms and walk. Train like you're carrying your wife over the threshold… forever.
3️⃣ 5-10-5 Drill – Set up 3 cones (0-5-10 yards). Sprint 5 yards, 10 yards, then back. Build agility, speed, and dad-dominance.
4️⃣ Push Press – Dip and drive a barbell overhead. The stronger your push press, the higher you launch your kid at the pool this summer.
5️⃣ Sprints – Be the fastest dad on the playground. Train regularly so you don’t pull a hamstring racing your kid’s friends.
6️⃣ Heavy RDLs – Build strong glutes and hamstrings so you never throw your back out picking up a Christmas tree… or a grandkid.
7️⃣ Pull-ups – Get strong, look good, and dominate the monkey bars like it’s 1997 again.
8️⃣ Sandbag Shouldering – Toss a heavy sandbag over your shoulder. Great for real-world strength (like hoisting your kids up for a piggyback ride).
9️⃣ Step-ups – Train for future adventures. When your kid asks you to hike a mountain at 75, you better be ready.
🔟 Straight Leg Box Jumps – Like a normal box jump but land with straight legs (don't lock knees). Perfect for building vertical power—and working toward dunking again.
