MASTERS HYBRID TRAINING

Prime Peak Performance

Functional Fitness, Strength & Conditioning
Coach
Coach Craig

Welcome to PRIME HYBRID a revolutionary approach to fitness that seamlessly integrates strength, endurance, and mobility into one dynamic training program. Our hybrid training system is meticulously designed to enhance your overall physical performance through a balanced and systematic periodized approach.

Program Overview

The PRIME HYBRID program operates on a cycle of 4-week blocks, each tailored to optimize your strength, endurance, and mobility.

Weeks 1-2 are dedicated to barbell compound movements. These movements form the core of your strength training, fostering muscle growth and increasing strength across major muscle groups.

Week 3 focuses on unilateral exercises such as single-leg squats and single-arm presses. These workouts address muscle imbalances and enhance balance and coordination, ensuring a well-rounded strength development.

Week 4 is designed to improving Stability and Mobility using exercises like planks, stability ball exercises, and dynamic stretching routines. This week prioritizes improving joint stability, flexibility, and overall mobility, crucial for maintaining functional movement patterns and preventing injuries.

This varied approach ensures a comprehensive development of all key physical attributes.

$40 / mo
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Structured Periodization
The 4-week block structure prevents plateaus, promotes continuous progress, and keeps your workouts fresh and engaging.
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Expert Guidance and Support
With detailed video demonstrations and Coach Craig's expertise, you'll perform each exercise with proper form, maximizing results and minimizing injury risk.
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Adaptable to All Fitness Levels
Whether you're a beginner or an experienced athlete, the program's scalable exercises and personalized guidance ensure you achieve your fitness goals.
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Comprehensive Fitness Development
Targets strength, endurance, and mobility, ensuring a well-rounded fitness regimen that enhances overall physical performance.
Features
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Programming 6 days per week
Engage in three full-body strength workouts each week. Complement your strength workouts with three endurance running sessions each week.
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Leading By Example
I will never ask anyone to do an exercise or workout that I have not personally tested and perfected
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Committed Teammates
At Prime Peak Performance, your coaches and team push you harder, know you better, and keep you going longer,
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Peak Performance at Your Fingertips
All delivered through TrainHeroic.
Equipment
Required
Barbell / Plates / Dumbbells / Resistance Bands
Recommended
High Level of Motivation
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Prime Hybrid Week 1 Day 1

A

DOWNWARD-UPWARD DOGS

1 x 10

B

AROUND-THE-WORD

1 x 5

C

Pigeon Folds

1 x 5

D

FRONT SQUATS

4 x 6

E

F

INCLINE BARBELL CHEST PRESS

3 x 6

G

FLAT DUMBBELL FLYS

3 x 10

H

SINGLE-ARM LANDMINE ROW

3 x 8

I

DUMBBELL PULLOVERS

3 x 10

J

INCLINE REAR DELT FLYS

3 x 10

K

BARBELL CABLE CURLS

3 x 10

L

SINGLE-ARM OVERHEAD TRICEP EXTENSION

3 x 10

M

STANDING CALF RAISES

3 x 15

N

HALO SIT-UPS

3 x 10

Monday
Prime Hybrid Week 1 Day 2

A

PUNTER KICKS

1 x 10

B

HALF-SQAUT LATERAL STEPS

1 x 10

C

RUN

1 x 40:00

Tuesday
Prime Hybrid Week 1 Day 3

A

PRESS UPS

1 x 10

B

THREAD THE NEEDLE

1 x 5

C

90/90 REAR FOOT RAISES

1 x 5

D

DEADLIFT

4 x 6

E

CIRCUS PRESS

4 x 6

F

WEIGHTED PULL-UPS

3 x 8

G

HIGH PULLS

3 x 12

H

FLOOR PRESS

I

SEATED LATERAL RAISES

3 x 10

J

RING DIPS

3 x 12

K

INCLINE DUMBBELL CURLS

3 x 12

L

REVERSE SIT-UPS

3 x 15

Wednesday
Prime Hybrid Week 1 Day 4

A

PUNTER KICKS

1 x 10

B

HALF-SQUAT LATERAL STEPS

1 x 10

C

RUN

1 x 40:00

Thursday
Prime Hybrid Week 1 Day 5

A

BODYWEIGHT GOODMORNINGS

1 x 10

B

VERTICAL BAND PULL-APART

1 x 10

C

HIGH 5'S

1 x 10

D

BARBELL SQUAT

4 x 6

E

PUSH PRESS

4 x 6

F

PENDLAY ROW

4 x 6

G

DUMBBELL INCLINE CHEST PRESS

3 x 10

H

ROPE TRICEP PRESS DOWN

3 x 12

I

BARBELL HIP THRUST

3 x 12

J

CABLE LUNGE ROW

3 x 10

Friday
Prime Hybrid Week 1 Day 6

A

PUNTER KICKS

1 x 40

B

HALF-SQUAT LATERAL STEPS

1 x 10

C

RUN

1 x 60:00

Saturday
Prime Hybrid Week 1 Day 7
Coach
More from Prime Peak Performance
coach-avatar Coach Craig

Coach Craig, founder of Prime Peak Performance, is a seasoned fitness expert with a BS in Sports and Health Sciences, an MS in Applied Business Analytics, and over 20 years of military training. With a background in competitive gymnastics, marathons, ultramarathons, triathlons, and functional strength training he brings unparalleled expertise to his clients.

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Join us today and unleash your full potential!

Combine strength, endurance, and mobility, this comprehensive system is designed for peak performance.

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FAQs
What is the Prime Hybrid Program?
The Prime Hybrid Program is a 4-week periodized training system designed to enhance strength, endurance, and mobility. It includes two weeks of barbell compound movements, one week of unilateral exercises, and one week of stability and mobility training.
Who can benefit from this program?
This program is ideal for those looking to improve overall physical performance. Whether you're preparing for a competition or seeking to elevate your everyday fitness, the balanced approach of this program ensures comprehensive development of strength, endurance, and mobility.
How do I ensure I'm doing the exercises correctly?
Coach Craig provides detailed video demonstrations for every exercise in the program. He never asks anyone to do an exercise or workout that he hasn't personally tested and perfected, ensuring you can perform each movement with proper form and confidence.
What equipment do I need for the program?
For the Prime Hybrid Program, you'll need access to basic gym equipment, including barbells, dumbbells, and a few resistance bands. Some exercises can be adapted with alternative equipment if necessary, and Coach Craig is always available to provide guidance and modifications.
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MASTERS HYBRID TRAINING
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MASTERS HYBRID TRAINING
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