Whether you are a weight-room junkie looking to improve your conditioning while maintaining muscle, a weekend warrior trying to figure out how to balance health and training so you can continue doing what you love, or your paycheck relies on your physical performance.
Guess what....
This program is for you!!!
This program focuses on two main qualities that directly transfer into a solid physique and robust fitness capabilities: Lean Mass Development and Aerobic Conditioning.
In the world of Human Performance, we call this GPP: General Physical Preparedness
"Hybrid-base" earns its name by improving the qualities of fitness that serve as a foundation for our health, wellness, durability, and performance.
80% of the program will be geared towards getting more muscular and aerobically fit 20% of the program is geared towards maintain power and strength
In the business, we call this concurrent programming. We will utilize a science-based phasic approach to training. This program strategically balances volume, intensity, rest, and tempo to emphasize one adaptation while ensuring other qualities don't go dormant.
A
Airdyne
1 x 3:00 @ 2
B1
Lateral Lunge
1 x 10
B2
Hindu Push-Up
1 x 10
B3
Side Plank On Hand
1 x 30
B4
Squat Jump
1 x 10
C1
DB Rear Foot Elevated Split Squat
12, 10, 8, 8
C2
Single Leg Broad Jump & Land
4 x 6
D1
One-Arm DB Bench Press
12, 10, 8, 8
D2
Chin-Up
E1
Weighted Push Ups
3 x 15
E2
Inverted Row
3 x 20
E3
Barbell Roll Outs
3 x 12
F
Airdyne
5 x 20
A1
Fire Hydrant
2 x 10
A2
Overhead Squat w/ PVC
2 x 10
A3
Single-Leg Glute activation bridge
2 x 10
A4
Copenhagen Progression
2 x 20
A5
Side Plank On Hand
2 x 20
B
Light Jog
1 x 5:00
Conditioning
C
Lactate is King
2:00 min Treadmill run (max speed possible) Air Squats - 1 tabata 2:00min Treadmill run (max speed possible) Push Ups - 1 tabata 2:00min Treadmill run (max speed possible) Split lunge jumps - 1 tabata 2:00 min treadmill run (max speed possible) V-Ups - 1 tabata
A
Light Jog
1 x 3:00 @ 2
B1
Copenhagen Progression
1 x 0:20
B2
Half Kneeling Wall Spine Rotation
1 x 5
B3
Single Arm Downward Dog Plank Reach
1 x 8
B4
Plyometric Push-ups
1 x 10
C1
Hex Bar Deadlift
10, 8, 6, 6
C2
Squat Jump
4 x 10
D1
1-Arm DB Row
12, 10, 8, 8
D2
Half-Kneeling DB Shoulder Press
12, 10, 8, 8
E1
TRX Hamstring Curls
3 x 12
E2
Hanging Knee Raise
3 x 10
E3
Cable Chop (Low to High)
3 x 10
F
Rowing
3 x 500
A1
Barbell Shrug
4 x 12
A2
DB Lateral Raise
4 x 12
A3
Chest Supported Rear Delt Row
4 x 12
B1
Seated Incline DB Curls
4 x 12
B2
Cable Tricep Pushdown
4 x 12
C1
Barbell Bicep Curl
3 x 12
C2
Skull Crushers
3 x 12
D1
Chin-Up
1 x 40
D2
Push-Up
1 x 70
A1
Straight Leg Calf Raise (Wall)
2 x 20
A2
Bent Knee Calf Raises
2 x 20
A3
Tibialis Toe Raise (Wall)
2 x 20
B
Light Jog
1 x 50:00
C
Static Stretch
1 x 5:00
With over 13 years of experience as a Human Performance Consultant, Coach Teagle has delivered strength and conditioning services for professional Athletes, advanced Infantry, business executives, soccer clubs, and youth athletes. He is well-versed in writing plans that optimize performance and aesthetics while promoting longevity.
Coach Zac has been a strength and conditioning coach for nearly ten years. He has worked as a Head S&C coach and a directors of the department. Has has experience working with every sport one can play in the NCAA. He currently the the lead S&C coach for a Special Operations School.
Start training with the long-term in mind. Hybrid-Base will build your strength, aerobic power, and muscular work capacity while keeping your long-term health and performance in mind. The best way to make sure you keep getting better is to make sure you ca
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