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Penultimate Training Club - Hybrid Program

Penultimate Training Club

Coach

Josh the trainer

Develop strength and build an unbreakable, athletic body with the PTC Hybrid Program.

This rolling program is designed for hybrid athletes to develop overall strength and proficiency in the compound lifts while maintaining endurance and conditioning.

Accessory exercises help you tighten up weak points while warm-up and mobility drills to keep you pain free, well-recovered and moving your best.

Let's get after it!

$50 / mo

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Develop your Squat, Bench & Deadlift

Fortify the fundamentals, increase overall strength and learn to lift pain-free.

Improve Conditioning and Endurance

Drive metabolism, improve endurance and increase overall work capacity with functional conditioning.

Increase Mobility & ROM

Optimize recovery and strengthen weak points with strategic warm-ups, cool downs and mobility drills that accompany every workout.

Never get bored or distracted

Stay accountable and engaged with 24/7 access to the coaching team.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Lifeless PDFs are so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Kettlebells

Recommended

Resistance Bands // Trap bar // Box // Jump Rope

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 3 Day 3

Run

Monday

Week 3 Day 4

Banded Good Morning

1 x 15

Mcgill hip airplane

1 x 10

Zombie March

1 x 20

Trap Bar Deadlift

4 x 3 @ 80 %

Copenhagen (Hip Adduction)

4 x 6

Pendlay Row

Hyperextension

3 x 12

Lat Pulldown

4 x 12

Tuesday

Week 3 Day 5

Banded Shoulder Opener

1 x 0:30

Close Grip Push-Up

3 x MAX

Assisted pull up with band and upper back activation

3 x MAX

Overhead Press

3 x 8

DB Bench Pull-over

3 x 10

Incline DB Bench Press

3 x 12

DB Overhead Tricep Extension

3 x 12

Seated DB Shoulder Press

3 x 12

Wednesday

Week 3 Day 6

American KB Swing

5 x 10

Box Jump

5 x 10

Jump Rope

5 x 1:00

Thursday

Week 3 Day 7

Run

Friday

Week 4 Day 1

Foam Roll

1 x 2:00

Hip Mobility - KB Squat

1 x 1:00

Air Squat

1 x 25

Box Squat

4 x 5 @ 70 %

Side Plank with Banded Clamshell (Dynamic)

4 x 5

Front Foot Elevated Split Squat

3 x 10

Leg Press

3 x 12

Hip Thruster

3 x 12

Saturday

Week 4 Day 2

Shoulder Pre-Hab

1 x 21

Push-Up

1 x MAX

Bench Press

3 x 8 @ 70 %

Band Face Pull

3 x 15

Seated DB Press

3 x 12

Skull Crushers

3 x 12

Barbell Upright Row

3 x 12

Coach

More from Penultimate Training Club

Josh the trainer

Collegiate athlete and researcher, Josh has nearly 2 decades of industry experience guiding high-performers to strong, athletic, unbreakable bodies. He builds programs designed to help you perform into middle-life and beyond. Josh knows training involves so much more than what we do in the gym. Real athletes know that training is a LIFESTYLE this and they need coaches who live it.

The Proof