Hoonsquad
Strength & Conditioning, MobilityWelcome to the Elite Hybrid Program!
This program is about getting you ripped, feeling powerful and looking like you train hard. Because you do.
Want to build muscle? I've got you. Want to strip the fat? Let's go. Want a body that turns heads? You are in the right place.
Every session combines strength training, conditioning and intentional progression. The formula that has transformed athletes all over the world.
Community and Coaching
Direct access to me and a global community of athletes showing up every day for the same reason as you. You are not in this alone. Let's get to work.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Run Mill Run
@ 300
A2
Rowing
@ 300
A3
Ski Erg
@ 300
B1
Ski Erg
@ 300
B2
Rowing
@ 300
B3
Wall balls
@ 9 kg
B4
Run Mill Run
@ 300
C1
Ren Row (Form + explanation)
3 x 10 @ 15 kg
C2
Sled push
3 x 25
D
Run Mill Run
@ 500
A
Shoulder warmup resistance bands
3 x 12
B
Cable flyes Explained
10, 10, 12, 12 @ 15, 15, 25, 25 kg
C
Incline Dumbbell press explained
6, 6, 8, 8 @ 32, 32, 50, 42 kg
D
Neutral Grip db seated shoulder press
3 x 10 @ 22 kg
E
Seated dumbbell lateral raise
4 x 15 @ 12, 12, 15, 15 kg
F
Single Arm Iso Row Explained
10, 10, 8, 8 @ 40, 40, 60, 60 kg
G
Close grip seated cable row
3 x 12 @ 50 kg
H
Reverse grip single arm cable tricep pull down Explained
3 x 12 @ 15 kg
A
Cycling Warmup
@ 15:00
B1
Side squat
3 x 20
B2
Split squat pulse
3 x 15
C1
Seated leg extensions
15, 10, 10, 15
C2
Lying hammy curls
10, 8, 8, 12
D
Leg press
15, 12, 10, 10
E1
Single leg step up explained
4 x 20
E2
Single leg RDL
4 x 20
F
Sled push
2 x 50
G
Seated Calf raises
4 x 15
A
Cycling Warmup
@ 15:00
B1
Split squat pulse
3 x 30
B2
Side squat
3 x 20
C
Run Mill Run
@ 8000
A
Shoulder warmup resistance bands
3 x 12
B1
Pull Ups with 1/4 rep
3 x 10
B2
Cable wood choppers
3 x 20
C
Single Arm flat Dumbbell Press
10, 8, 8, 12
D
Half-Kneeling Single-Arm Landmine Press
3 x 20
E
Plank kettlebell push-pulls
3 x 20
F
Cable straight bar Bicep curls
3 x 15
G
Wall balls
3 x 20 @ 9 kg
A1
Pike to toe touch explained
3 x 16
A2
Butterfly stretch with Hip mobility
3 x 16
B
Kneeling single arm KB press explained
3 x 20
C1
High incline dumbbell press
10, 8, 6, 10
C2
Dumbbell Powell raise
4 x 20
D1
KB Front Squat explained
3 x 15
D2
Seated chest press explained
3 x 10
E1
Weighted pushups
3 x 15
E2
Split squat pulses explained
3 x 30
E3
Plank
1 x 30
F
Treadmill Run
5, 6, 7, 7 @ 400
You have the coach, the program and the community. Everything you need to build the body you want is right here. Stop waiting for the perfect moment, this is it. Let's get to work.
Get Elite Hybrid Program
JJ
Verified Athlete
"I locked in for 12 weeks and walked out a completely different person. I had no structure, no direction - and this program gave me both. I found my best physically and mentally."
Amor
Verified Athlete
"I was stuck with my body, my mind and my overall health. I couldn't even walk properly because of back pain. I made the decision to build my body back to its strongest shape and that changed everything. Getting consistent in the gym again fueled my mindset with nothing but positivity."
