Full Power Method: Hybrid
Her Power Method
Functional Fitness, Strength & Conditioning, EnduranceYour strongest self, unlocked.
HPM Hybrid Program is a 9 week variation of my subscription program--the perfect balance of strength and conditioning for people who want to train like an athlete, build a body that performs in and out of the gym, and unlock a level of confidence that carries into every part of life.
This is NOT another cookie-cutter program, Hybrid is a progressive strength & conditioning program designed to:
- Keep you competition ready for HYROX, DEXA, OCR, and local comps
- Build the muscle and shape a body that you feel CONFIDENT in
- Improve speed, power, and strength to improve your capacity
- Keep training FUN with a great community of like-minded people
It’s not about shrinking. It’s about expanding what you can do — in the gym, at work, and in life.
Warm Up
A
Warm Up - Squat & Push Bias
Warm-Up (8-10 min): 3-5 min bike or jog 2 rounds World’s Greatest Stretch x5/side Single Leg Glute Bridge x10/leg Air Squats x10 (pause at bottom) Squat Jumps x5 Push Up to Down Dog x5
B
Back Squat
4 x 8
C1
Squat Jump
3 x 8
C2
DB Bench Press
3 x 12
D
Bulgarian Split Squat
3 x 12
E1
Hip Thrust
3 x 12
E2
Hanging Knee Raise
3 x 15
Conditioning
A
Warm Up - Conditioning (Aerobic Endurance)
Warm-Up (6–8 min): 3-5 min easy row/bike 2 Rounds: Walking Lunges w/ Twist x10/side Glute Bridges x10 Inchworms x5 High Knees x20m IF RUNNING: 2 Stride Builds @ 60–70% effort -- start with a jog and build to a fast RUN for :15-20
Mixed Modal Circuit
B
40 min continuous effort: • 5 min Row • 5 min Bike • 400m Run Cycle through until time is up.
Conditioning
C
Core Circuit
2-3 rounds 1:00 Medball Russian Twists 1:00 Medball Plank (feet on ball) 1:00 Medball mountain climbers 1:00 rest
Warm Up
A
Warm Up - Hinge & Pull Bias
Warm-Up (8–10 min): 3-5 min ski or row 2 Rounds: Cat-Cow + T-Spine Rotations x6 each Hamstring Scoops (Frankenstein Walks) x20m Banded Glute walk x10/side Single-Leg RDL (bodyweight) x8/side Broad Jumps x3
B
Deadlift
4 x 6
C1
Broad Jump
3 x 5
C2
Barbell Row
3 x 12
D1
Single Leg RDL
3 x 10
D2
Med Ball Wall Throw
3 x 5
Strength Circuit
E
A little arm burner here to finish Every Minute On The Minute (EMOM) for 9 total minutes Minute 1,4,7 - :45 of push ups Minutes 2, 5, 8 - :45 of chin ups (use a band if you need, or do jumping pull ups) Minutes 3, 6, 9 - REST *use the remaining :15 of each minute to transition
Conditioning
A
Warm Up - Sprint / Interval Power
Warm-Up (8–10 min): 3-5 min jog or easy row High Knees x20m Butt Kicks x20m A-Skips x20m Walking Lunges x10/side 3x20m Stride Builds, ramping from 60–80%
B
Sprint
10 x 200
C
Assault Bike
10 x 0:15
D1
Paloff Press
3 x 12
D2
Med Ball Sit Up
3 x 12
D3
Leg Lowering
3 x 10
Conditioning
A
Warm Up - Upper / Overhead Bias
3-5 min ski or bike 2 Rounds: Scap Push-Ups x12 Push Up Down Down x 5 Banded Face Pulls x12 Half-Kneeling Landmine Press (light) x8/side Med Ball Chest Pass x5
B
Strict Press
4 x 6
C1
Plyo Push-Up
3 x 6
C2
Incline DB Bench Press
3 x 12
D1
Strict Bodyweight Pull-Up
4 x 6
D2
DB Lateral Raise
3 x 12
E1
Standing Cable Wood Choppers
3 x 10
E2
Farmers carry
3 x 100
Conditioning
A
Warm Up - Aerobic Power Builder
Warm-Up (8–10 min): 3-5 min easy row/bike/ski 2 Rounds: Inchworm to Push-Up x5 Plank Down Dog Reach x5/side DB/KB Deadlift x10 (light) 100m light jog or ski x2
40:00 AMRAP
B
40 min AMRAP: 500m Row 15 DB Push Press (light/moderate) 200m Run or Ski 12 Ring Rows or TRX Rows *Keep your rounds consistent and move at a pace that allows you to keep moving. There should not really be a reason to stop.
A
Rest
Cora Miller
With 15+ years of strength and conditioning experience, I’m a lifelong athlete and passionate coach who knows what it takes to build a body that performs in and out of the gym. The Her Power Method is built directly from my own training program and philosophy — tested, refined, and proven. This isn’t theory. It’s the way I train, and I know it works.
If you’re ready to train like an athlete, build strength that shows up in every part of your life, and finally feel confident in your body’s power, this program is for you. Don’t wait for the “perfect time.” Start today — your strongest self is waiting.
Get Full Power Method: Hybrid
