Hybrid One Weight Programme

Hybrid Gym LA

Coach

Kevin Field

A 3 day, full body programme designed to allow anyone with a single weight to train wherever they want. We have designed the programme to be dumbbell or kettlebell friendly whichever you have available. Suitable for all abilities.

What you get:

Variety - a combination of lifting and conditioning to build explosive strength & hypertrophy.

Progression - periodised changes in intensity and volume to optimise your success whatever your goal.

Instant Access - 1 month of programming.

Coaching - every single movement taught by HYBRID coaches with additional coaching material and articles sent to members.

With video tutorials, step-by-step guidance, and support from our global online community, you can follow our programme 3-days per week to help you become the athlete you were born to be.

$29

Get Hybrid One Weight Programme

Periodised Programming

1 weight workout follows a periodised programme which allows you to peak and see your progression. This allows our athletes to manage load and intensity through planned programme changes.

All Round Athlete

1 weight workout is designed to build the holistic athlete by using specific conditioning blocks integrated around max effort strength and power movements, allowing athletes to be ready for anything we throw at them.

Specific Preparation to perform

Each session comes with its own individually designed prep and warm up, which will ensure athletes stay injury-free and are prepared for the specific movements to come.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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, all through an app.

Equipment

Required

Kettlebell // Dumbbell

Sample Week

Week 1 of 4-week program

Sunday

1 Weight Workout Week 1 Day 1

90 90s with ER + IR

3 x 10 @ 5

Bear Crawl Shoulder Taps

3 x 20

Full Burpee

12, 9, 6

Crossfit Sit Up

12, 9, 6

Goblet Oscillation Squat

5 x 5 @ 8

DB Single Leg RDL

5 x 16

Oscillation Dumbell Overhead Press

5 x 5 @ 8

DB Bent Over Row

5 x 8

Circuit

3 Rounds for Time: 30 Lunges 20 Bear Crawl Pull Throughs 10 Burpees

Tuesday

1 Weight Workout Week 1 Day 3

Jefferson Curl

3 x 10

Kick Throughs

3 x 20

High Knees to Ground 2 Overhead

3 x 30 @ 6

Staccato DB RDL

5 x 5 @ 3

Goblet Squat with ISI Holds

5 x 9 @ 5

Push Up with ISI Hold

5 x 9 @ 5

IYTW Hold

3 x 60

Low Plank

4 x 0:20 @ 0:40

Hollow Hold

4 x 0:20 @ 0:40

Superman Hold

4 x 0:20 @ 0:40

Thursday

1 Weight Workout Week 1 Day 5

Worlds Greatest Stretch

3 x 20

Bird Dog (Knee's down)

3 x 20

DB Thruster to Max Air Squats

2 x 25 @ MAX

DB Thruster to Sit Ups

2 x 25 @ MAX

DB Thruster to Reverse Lunge

2 x 25 @ MAX

AMRAP 1

8 Minute AMRAP (as many rounds as possible). Complete each exercise in order then repeat! 10 Alternating DB Snatch 5 Single Arm OH Squat / side 10 Bear Crawl Bird Dog

Full Burpee

1 x 100

Coach