HYBRID
Train Recover Peform
Weightlifting, Strength & ConditioningHybrid training is a comprehensive approach to fitness that combines multiple training modalities—such as strength, power, endurance, and conditioning—into a single program.
It is designed to develop a wide range of physical qualities, making it ideal for athletes and fitness enthusiasts who aim to balance performance across various domains.
A
Back Squat
4 x 8
B1
RDL
4 x 6
B2
DB Step Up
4 x 6
C1
GHD ISO Hold
3 x 20
C2
Heels Elevated Squat
3 x 15
C3
Calf Raise
3 x 20
C4
Hanging Knee Raise
3 x 20
A
Shoulder Press
4 x 8
B1
Chin-Up
4 x 6
B2
DB Bench Press
4 x 6
C1
Cable Face Pull
3 x 20
C2
DB Side Raise
3 x 12
C3
Dips
3 x MAX
C4
Paloff Press
3 x 12
A
Cardio (Intervals)
8 x 20
B
Cardio (Intervals)
8 x 20
A
Hip Thrust
4 x 8
B1
Bulgarian Split Squat
4 x 6
B2
KB swings
4 x 10
C1
Back Extension
3 x 6
C2
Reverse Step Ups
3 x 12
C3
Jefferson Curl
3 x 6
C4
Russian Twist
3 x 20
A
Bench Press
4 x 8
B1
Feet Elevated Inverted Row
4 x MAX
B2
Half-Kneeling DB Shoulder Press
4 x 6
C1
Lat Pulldown
3 x 12
C2
Tricep Pushdown
3 x 12
C3
DB Hammer Curl
3 x 12
C4
Swiss Ball Crunches
3 x 20
A
Cardio
When you join a team you’re getting more than programming, you’re joining an online community.
HYBRID
HYBRID
HYBRID
