Hybrid Strength
Stretch for Strength
General Fitness, Functional Fitness, Strength & ConditioningExperience the ultimate fitness transformation with Hybrid Strength, a 9-week program that fuses free weights, machines, cardio, and functional training into one dynamic routine.
This innovative program is structured in three phases, each lasting three weeks, allowing you to build on your progress while keeping your workouts fresh and engaging. Each phase introduces new variables—different exercises, intensities, and training modalities—to continuously challenge your body and optimize results.
By integrating diverse training styles, you’ll enhance your strength, boost endurance, and improve functional fitness, making everyday movements easier and more efficient. Whether you’re a beginner or an experienced athlete, Hybrid Strength offers a balanced approach that caters to all fitness levels.
Join us for this transformative journey and discover the power of hybrid training!
Circuit
A
2 Rounds 10 Windshield Wiper Progressions *Pick one variation from the video and alternate sides for 10 total reps. 12 Dead bug 8 Single Leg Bodyweight RDLs 4 per direction & side Quadruped Hip CARs
B1
Box Squat
3 x 10
B2
Banded TKEs
3 x 30
C1
Rack Pulls
3 x 8
C2
Hamstring Walkouts
3 x 30
D
Seated Abduction Machine
2 x 20
E
Seated Adduction Machine
2 x 20
F1
2-Stage Couch Stretch
1 x 2:00
F2
Multi-Angle Hamstrings
1 x 2:00
Circuit
A
1 Round 1 min. Walking Quad stretch 1 min. Hamstring Sweeps 1 min. Alt. Quadruped Thoracic Rotation 1 min. Alternating World's Greatest Walk
B
Run
1 x 5:00
C
200m Run repeats
4 x 200
Circuit
D
12 min. EMOM* 1.) 10 DB Power Cleans 2.) 30s DB Plank Pull-Thru 3.) 10 Calories on an Assault (Airdyne) Bike 4.) Rest *Every minute, on the minute complete the prescribed number of repetitions for the listed exercise and rest for the remaining time until the next minute & exercise begins.
E1
Butterfly Stretch with Hip Mobility
2 x 1:00
E2
Foam Roller Thread the Needle
2 x 1:00
Circuit
A
2 sets: 20s Quadruped Thoracic Rotations ea. side 20s Serratus Slides 20s ea. Wrist Push-ups variations 20s Prone As, Ts, Ys
B
Strict Press
4 x 8 @ 2:00
C
Chin-Up
3 x 15
D
Seated Cable Row
3 x 12
E
Incline Chest Press Machine
2 x 15
F
Chest Fly Machine
2 x 15
Circuit
G
Neck Flow Video Banded Pec Stretch x 3-5 breaths Bent Arm Banded Lat Stretch x 3-5 breaths
Circuit
A
1 Round- 30s per exercise Walking Quad Stretch Hamstring sweeps High knees Butt kickers Multi-Angle Calf Stretch (30s per side)
B
Run
1 x 15:00
C
Core 4
1 x 8:00
Circuit
A
2-3 Rounds: -Rusin Tri-set 10 ea. movement -Shoulder Tap to Down Dog x 8 -Banded Bench Press x 10 (can be done on floor if no benches in warm up area) -Stretch wrists for 20s (pick your favorites!)
B
Bench Press
4 x 8
Circuit
C
Every 2 min. for 14 min. (7 sets)* 100 ft. Farmer Carry 10 Farmer Carry Reverse Lunge 8 Gorilla Rows 5 Hand-Release Push-ups Within a 2-minute interval, finish the assigned tasks from the farmer's carry to the push-ups. After completing the tasks, rest until the next 2-minute interval begins. Ideally, finishing the work quickly will allow for a longer rest period before the next set.
Circuit
D
Thoracic Opener x8 Slow Scorpion Taps x 8 5 min. neck flow
Joanna Riggs
Hey peeps! My name is Joanna! I am a Fascial Specialist, a Certified Strength and Conditioning Specialist (CSCS), and coach at Next Level Performance Consulting. I started Stretch for Strength to work with 1-on-1 with clients in 2016 while in college and graduated from ASU with a Bachelor’s in Exercise and Wellness in 2018.
