The Movement System Hybrid Athlete Team
The Movement System
Strength & Conditioning, Endurance, Multi-sport, PlyometricsThe Movement System Hybrid Athlete Team is designed to challenge your endurance, strength, and athleticism.
Hybrid training is for athletes who want to maximize aerobic endurance while also pushing the limits of their athleticism with strength and plyometric training.
Gone are the days of the scrawny endurance athlete and the unathletic powerlifter who can't jump or run.
A Hybrid Athlete puts in the work in the weightroom, trains fast with plyometrics, loads their tendons consistently, AND puts in quality running miles to maximize cardiovascular adaptations.
Our Hybrid Athlete Training approach was built with Science + Experience. We incorporate training strategies from the latest research to maximize strength and endurance performance as well as tendon strength and elasticity.
We know what works from 10+ years of experience writing thousands of training programs, carefully tracking the progress for clients ranging from your everyday hard working moms to professional athletes.
This program isn't easy.
Get ready for 6 days a week of challenging training sessions giving you the best of strength, endurance, and plyometric training.
A
Resting Heart Rate in Beats Per Minute
B
Passive Recovery
1 x 17:00
A1
Aerobic Warm Up
1 x 5:00
A2
Band Assisted Plyo Pushup
1 x 6
A3
Jump Rope
1 x 1:00
B
Low Pogo + High Pogo
3 x 0:15
C
DB Jumps
2 x 5
D1
Explosive Trap Bar Deadlift
5 x 3
D2
Depth Jump
4 x 4
E1
Plyo Push-Up
3 x 6
E2
Half Kneeling Dumbbell Woodchopper
3 x 6
F
Parasympathetic Box Breathing
1 x 1:00
A
Walk
1 x 5:00
B
Run
1 x 61:00
C
Parasympathetic Box Breathing
1 x 1:00
A1
Aerobic Warm Up
1 x 5:00
A2
Speed Bench Press
1 x 8
A3
Snapdown to Vertical Jump
1 x 8
B
Barbell Bench Press
6 x 4
C
Over the Bar Banded Deadlift
7 x 4
D1
Chin Up Mid Position Yielding Isometric
3 x 0:25
D2
Overcoming Isometric Squat
3 x 4 @ 3
E1
Tricep Choice
3 x 9
E2
Reverse Figure 8 Kettlebell Carry
3 x 0:30
F
Parasympathetic Box Breathing
1 x 1:00
A
Walk
1 x 5:00
B
Interval Run
4 x 10:00
C
Parasympathetic Box Breathing
1 x 1:00
A1
Split Squat Jump
3 x 0:20
A2
Bear Crawl Isometric
2 x 0:40
A3
Hip Flexor March
3 x 0:30
A4
Calf Raise Single Leg Isometric Hold
3 x 0:45
A1
Aerobic Warm Up
1 x 5:00
A2
2 Step Vertical Jump
1 x 0:40
A3
Bi-Phasic Pec Stretch
1 x 6
B
Single Arm Russian Kettlebell Swing
10, 7, 6, 6
C
Seated Incline Bench Anterior Delt Overhead Press
10, 7, 6, 6
D1
Transverse Plane Step Up
10, 7, 6, 6
D2
Single Arm Dead Stop Single Arm Dumbbell Row
10, 7, 6, 6
E1
Cable Single Arm Tricep Pushdown
10, 7, 6, 6
E2
Prone Flutter Kick
4 x 0:40
F
Parasympathetic Box Breathing
1 x 1:00
A
Walk
1 x 5:00
B
Subtalar Eversion Drill for Ankle Dorsiflexion Mobility
2 x 1:00
C
Run
1 x 68:00
D
Parasympathetic Box Breathing
1 x 1:00
Dr. Matt Casturo DPT CSCS
Matt Casturo is a Doctor of Physical Therapy and Sports Performance Specialist and has helped thousands of athletes maximize their training through The Movement System.
Danielle Abel MSN RN PHN CSCS
Danielle is a Certified Strength and Conditioning Specialist with advanced certifications in metabolism & nutrition. She's also an everyday hybrid athlete, a mom of two, & registered nurse.
When you join a team you’re getting more than programming, you’re joining an online community.
The Movement System Hybrid Athlete Team
The Movement System Hybrid Athlete Team
The Movement System Hybrid Athlete Team
