Hybrid Athlete
TSE FIT
General Fitness, Strength & ConditioningHybrid Athletes are "Swiss Army knives" and can handle anything thrown at them. If you are looking to move the needle in sport and life this program is for you.
The Hybrid Athlete program encompasses many aspects of human performance (Strength, Speed, Explosivity, Endurance, Mobility, Core, Corrective exercise, and Recovery). Hybrid Athletes stress the system enough to elicit growth but have ample time to recover between training sessions. If you are looking for a training program to put you in the dirt every session, this program is not for you.
If you want to improve your overall performance, try the Hybrid Athlete Program.
A1
Nasal breathing cardio warm-up
1 x 5:00
A2
Foam Rolling Series
1 x 5:00
A3
Knee over toe
1 x 10
A4
Hip flexor rocker
1 x 10
A5
Inch worm
1 x 10
A6
Lumbar Lock T-spine Rotation
1 x 10
A7
Hip Airplanes
1 x 10
A8
Skip, Shuffle, Hop series
1 x 1 @ 50
B1
Hex bar deadlift (high handle)
8, 5, 5, 3, 3 @ 40, 55, 70, 77, 82 %
B2
Squat Jumps (repeated)
@ 0:10
C1
DB Farmers carry
@ 50
C2
Prone Machine Hamstring Curl
3 x 10
C3
DB Goblet Squat
3 x 10
C4
RB Good Morning
3 x 25
Circuit
D
Set up an interval timer (use an app called intervals pro it's free). Set up work for 30 seconds, recover for 10 seconds. The number of interval sets will be set at 12, Interval cycles will be at 1, and cycle rest will be 0 seconds. Boom, you are good to go. Have fun :) 3 Rounds: 30s work/ 10s rest 1) Bird dog 2) Ab wheel rollouts 3) Standing Pallof Press 4) Mountain climbers (cross-body)
A1
Prone Hip supported Anti rib flare
1 x 8 @ 15
A2
Lying foot supported Anti rib flare
1 x 8 @ 15
A3
Sidelying foam roller supp rib cage expansion
1 x 8 @ 15
A4
Reverse Crunch w/breath work
2 x 5 @ 15
A5
Kneeling quadruped anti rib flare/APT
2 x 5 @ 15
B1
lying hamstring floss
1 x 20
B2
Half kneeling hip flexor w/rot
1 x 8
B3
Split stance banded hip distractions
1 x 10
B4
RB hip series
2 x 8
B5
Copenhagen Side plank
2 x 3 @ 10
B6
Banded hip flexor knee drives
2 x 8
C1
Foam roller chest stretch
1 x 1 @ 45
C2
Kneeling dowel t-spine openers
1 x 12
C3
T-spine windmill
C4
Prone 90/90's
2 x 8
C5
IYTW's
2 x 8
C6
RB pull overs
2 x 8
A1
Cardio
1 x 15:00
A2
Cardio
1 x 15:00
A3
Cardio
1 x 15:00
A1
Nasal breathing cardio warm-up
1 x 5:00
A2
Foam Rolling Series
1 x 5:00
A3
Knee over toe
1 x 10
A4
Hip flexor rocker
1 x 10
A5
Inch worm
1 x 10
A6
Lumbar Lock T-spine Rotation
1 x 10
A7
Hip Airplanes
1 x 10
A8
Skip, Shuffle, Hop series
1 x 1 @ 50
B1
DB Bench Press
8, 5, 5, 3, 3 @ 40, 55, 70, 77, 82 %
B2
Kneeling Medball Chest Slams
@ 0:10
C1
BB Bent over row
3 x 10
C2
Plate Front Raise
3 x 10
C3
DB Bicep Curls
3 x 15
C4
Tricep Pushdown
3 x 15
C5
RB Face Pulls
3 x 12
Circuit
D
Set up an interval timer (use an app called intervals pro it's free). Set up work for 30 seconds, recover for 10 seconds. The number of interval sets will be set at 12, Interval cycles will be at 1, and cycle rest will be 0 seconds. Boom, you are good to go. Have fun :) 3 Rounds: 30s work/ 10s rest 1) Suitcase carry 2) Side plank 3) Reverse crunches 4) High knees
A1
Prone Hip supported Anti rib flare
1 x 8 @ 15
A2
Lying foot supported Anti rib flare
1 x 8 @ 15
A3
Sidelying foam roller supp rib cage expansion
1 x 8 @ 15
A4
Reverse Crunch w/breath work
2 x 5 @ 15
A5
Kneeling quadruped anti rib flare/APT
2 x 5 @ 15
B1
lying hamstring floss
1 x 20
B2
Half kneeling hip flexor w/rot
1 x 8
B3
Split stance banded hip distractions
1 x 10
B4
RB hip series
2 x 8
B5
Copenhagen Side plank
2 x 3 @ 10
B6
Banded hip flexor knee drives
2 x 8
C1
Foam roller chest stretch
1 x 1 @ 45
C2
Kneeling dowel t-spine openers
1 x 12
C3
T-spine windmill
C4
Prone 90/90's
2 x 8
C5
IYTW's
2 x 8
C6
RB pull overs
2 x 8
A1
Cardio
1 x 15:00
A2
Cardio
1 x 15:00
A3
Cardio
1 x 15:00
A1
Nasal breathing cardio warm-up
1 x 5:00
A2
Foam Rolling Series
1 x 5:00
A3
Knee over toe
1 x 10
A4
Hip flexor rocker
1 x 10
A5
Inch worm
1 x 10
A6
Lumbar Lock T-spine Rotation
1 x 10
A7
Hip Airplanes
1 x 10
A8
Skip, Shuffle, Hop series
1 x 1 @ 50
B1
Push up (tempo)
B2
RB Lat pull down
4 x 12
B3
DB Single Arm OVHP
3 x 8
B4
Lateral Lunge (single arm loaded)
3 x 6
B5
BB Hip Thrust
3 x 8
Circuit
C
Anaerobic development. The goal is to work hard here; you will be out of breath. Almost zero rest breaks between exercises (10 seconds to get to each one and be ready to start). At the end of each round, you will get 1:30 seconds to catch your breath. Set up an interval timer (use an app called intervals pro. It's free). Set up work for 30 seconds and recover for 15 seconds. The number of interval sets will be set at 5, Interval cycles will be at 3, and cycle rest will be 1:30 seconds. 3 Rounds: 30s work/ 15s rest 1:30 sec rest between rounds 1) Bike 2) PB Saws 3) Thrusters 4) Lateral Bear crawl 5) Single leg box jumps alt sides
Tyler Hosey, M.S, TPI-L2
After spending nine years as a personal trainer, earning 2 degrees in Exercise Science from the University of South Florida (M.S., B.S.), and two D-1 strength and conditioning experiences, I founded TSE FIT in 2019 to help golfers optimize their performance using up to date evidence-based practices. I'm also certified through Titleist Performance Institute as a Level 2 Fitness Specialist.