Master Your Movement: The Hybrid Athlete Advantage is a cutting-edge fitness program designed to elevate the everyday gym goer into a versatile, well-rounded athlete. this program focuses on enhancing strength, agility, endurance, and mobility, ensuring participants not only gain muscle but also improve their overall physical capabilities. Whether your goal is to run faster, lift heavier, or move more efficiently, this program offers the tools and guidance needed to achieve a balanced, athletic physique. Embrace the journey to becoming a Hybrid Athlete, where every workout brings you closer to your peak potential.
A1
Height
A2
Body Weight
Conditioning
B
Dynamic warm up
Complete each movement over a 10m distance. Get more range each rep you complete. 1. High Knee tuck 2. High Knee run 3. Walking quad stretch 4. Butt kick run 5. Walking figure 4 6. Straight leg kick 7. Reverse lunges 8. Hamstring sweeps.
C1
Goblet Squat
2 x 6
C2
Crab Walk
2 x 10
C3
Overhead Reverse Lunge
2 x 6
C4
Pigeon Stretch
2 x 1 @ 0:30
D1
Front Squat
4 x 8
D2
Weighted push up
4 x 8
D3
Hollow Hold
4 x 0:30
D4
SkiErg or RowErg
4 x 20
E1
DB Lunges
1 x 6
E2
Pendlay Row
1 x 6
E3
Suitcase Carry
1 x 10
Conditioning
F
Challenge 1
Complete 3 sets as fast as possible. 1. Bike x 20 Cal 2. Pull up x 10/7/4 3. Deadball over shoulder x 10/7/4 E/S e.g. set 1 = 10 pull up, set 2 = 7 pull up, set 3 = 4 pullup.
G1
Hammer Curl
4 x 15
G2
Banded Tricep Pushdown
4 x 12
G3
DB Lateral Raise
4 x 10
Conditioning
A
Dynamic warm up
Complete each movement over a 10m distance. Get more range each rep you complete. 1. High Knee tuck 2. High Knee run 3. Walking quad stretch 4. Butt kick run 5. Walking figure 4 6. Straight leg kick 7. Reverse lunges 8. Hamstring sweeps.
B1
Hanging scap retraction
2 x 10
B2
Push up + Rotation
2 x 4
B3
Banded shoulder dislocations
2 x 10
B4
Shoulder TYI
2 x 4
C1
Trap Bar Deadlift
4 x 8
C2
Push Press
4 x 8
C3
Rowing
4 x 20
D1
Single leg squat to box
1 x 6
D2
Lat Pulldown
1 x 10
D3
Jack Knife
1 x 30
Conditioning
E
Challenge 2.
Complete as fast as possible. Complete as a circuit. 1. Rower - 500m/400m/300m/200m/100m 2. Burpees - 10/8/6/4/2 3. KB swing or Thruster - 10/8/6/4/2
F1
Close Grip Push-Up
3 x 10
F2
Plate Front Raise
3 x 12
F3
Plate curl & press
3 x 15
Conditioning
A
Dynamic warm up
Complete each movement over a 10m distance. Get more range each rep you complete. 1. High Knee tuck 2. High Knee run 3. Walking quad stretch 4. Butt kick run 5. Walking figure 4 6. Straight leg kick 7. Reverse lunges 8. Hamstring sweeps.
B1
Bent leg calf raise
2 x 12
B2
Lateral monster walks
2 x 10
B3
DB goblet squat - Tempo
2 x 5
B4
90/90 hip roll & reach
2 x 10
C1
DB Bulgarian Split Squat
4 x 8
C2
Pull-Up
4 x 8
C3
Hanging Knee Raise
4 x 10
C4
Burpee or SkiErg
4 x 20
D1
BB RDL
1 x 6
D2
Inverted row - Straight leg
1 x 10
D3
Assault Bike
1 x 0:10
Conditioning
E
Challenge 3
Complete as fast as possible. 1. Push up - 10/8/6/4/2 2. Inverted row - 10/8/6/4/2
F1
Barbell Bicep Curl
3 x 10
F2
BB Iso bicep hold
3 x 0:10
F3
Skull Crushers
3 x 8
Conditioning
A
Dynamic warm up
Complete each movement over a 10m distance. Get more range each rep you complete. 1. High Knee tuck 2. High Knee run 3. Walking quad stretch 4. Butt kick run 5. Walking figure 4 6. Straight leg kick 7. Reverse lunges 8. Hamstring sweeps.
Conditioning
B
Aerobic bike 1
Full aerobic bike session 1 warm up. 5 min build - level 4 - RPM 70-90 1 min recovery - level 1 - RPM - 70 Main set 5 min - level 3 - RPM 80-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM 70-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM - 70-90 2 min recovery - level 1 - RPM 70
C1
Seated Row
12, 12, 10, 10, 10
C2
1-Arm DB Row
12, 12, 10, 10, 10
C3
Plate Front Raise
5 x 10
C4
Plate halo
5 x 10
Head coach Robotham Athletic Performance
This program is not just about achieving fitness goals; it's about redefining what you're capable of
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