Smithwick Performance Training
The 8-week Hybrid program is a dynamic fitness program that combines the principles of traditional strength training with high-intensity functional fitness. This program delivers three full-body workouts per week and is perfect for anyone looking to maximize their workout routine without spending hours in the gym.
3 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
BW Warm Up
3min Bike then, 2 rounds: Inchworm Push Up x10 Quad w/ Reach x6ea Hammy Sweeps x6ea Lunge Matrix x3ea Airsquat x15
B1
DB Bench Press
3 x 10
B2
DB Pullover
3 x 10
C1
DB Fly
3 x 8
C2
Lat Pulldown
3 x 12
C3
Single Arm Seated Row
3 x 12
Conditioning
D
HIIT 1
5 Rounds 10 DB Lateral Raise 10 DB Deadlifts 10 DB Arnold Press 12 DB Step Ups
Conditioning
A
BW Warm Up
3min Bike then, 2 rounds: Inchworm Push Up x10 Quad w/ Reach x6ea Hammy Sweeps x6ea Lunge Matrix x3ea Airsquat x15
B1
DB Front Squat
3 x 10
B2
DB Staggered Stance RDL
3 x 8
C1
Leg Extension
3 x 10
C2
Leg Curl
3 x 10
Conditioning
D
HIIT 2
5 Rounds 12 Hand Elevated Push Ups 12 DB Reverse Fly 12 DB Incline Bench 12 DB Row
Conditioning
A
BW Warm Up
3min Bike then, 2 rounds: Inchworm Push Up x10 Quad w/ Reach x6ea Hammy Sweeps x6ea Lunge Matrix x3ea Airsquat x15
B
Barbell Rows
3 x 8
C
Deadlift
3 x 8
D
Back Squat
3 x 8
E
Barbell Strict Press
3 x 8
F
DB Russian Twist
1 x 50
G
Supine Leg Raises
1 x 50
