Hybrid Performance Method 8/31/18, 2(02 PM

! Print Day (/client/workout-printable/2150/day)

Hybrid 101

Week 1 Nivana Campos

Day 1
Reps/
Reps/ Weights
Weights
Na
Name
me Sets
Sets xx Reps
Reps @
@ Percent
Percent KG
KG // LB
LB // TIM
TIMEE Assisted
Assisted Notes
Notes

Box Jumps 3 sets x 8 reps Goal for this movement is quality! Substitute for high jumps if you don't have a box.

Max Pull-Ups 1 set x 1 rep Perform as many pull ups as possible unbroken! Write down your number, we will be re-testing at the end of the 3 months.

High Bar Back Squat 1 set x 5 reps Work up to a heavy set of 5 and record this number in your notes!

Suitcase KB Carry 2 sets x 30 reps Perform as a circuit with Side Planks. 2 sets of 30 second walks, per arm.

Side Planks 2 sets x 30 reps Perform as a circuit with Suitcase KB Carry. 2 sets of 30 seconds per side.

Dumbbell Step Ups 4 sets x 12 reps Perform as a circuit with Russian KG Swings and Reverse Lunges. Go heavy with this movement.

Russian KB Swings 4 sets x 10 reps Perform as a circuit with Dumbbell Step Ups and Reverse Lunges.

Reverse Lunge - Contralateral Load 4 sets x 12 reps Perform as a circuit with Dumbbell Step Ups and Russian KB Swings

Notes

Day 2
S
Sets
ets xx Reps
Reps @
@ Reps/
Reps/ Weights
Weights
Na
Name
me Percen
Percentt KG
KG // LB
LB // TIM
TIMEE Assisted
Assisted Notes
Notes

Strict Press 5 sets x 5 reps @ 70% 70% of your one rep max strict press.

Pendlay Rows 4 sets x 8-12 reps

Half Kneeling Single Arm KB Shoulder 3 sets x 15 reps Hold the kettlebell in the hand opposite to the foot that is in front of you. 15 reps per side.
Press

Chin Ups 3 sets x 10 reps Perform as a circuit with Dumbbell Push Press and Wall Balls. Strict Chin Ups, break up sets if necessary. If you cannot do body weight, use a band
to hit 10 reps.

Dumbbell Push Press 3 sets x 15 reps Perform as a circuit with Chin Ups and Wall Balls. (65/35lbs), sub for lighter weight if necessary.

Wall Balls 3 sets x 20 reps Perform as a circuit with Chin Ups and Dumbbell Push Press.

Airdyne/ Rower - 1000m 1 set x 1000 reps For time. Record this time in your notes!

Notes

Day 4
Reps/
Reps/ Weights
Weights
Na
Name
me Sets
Sets xx Reps
Reps @
@ Percent
Percent KG
KG // LB
LB // TIM
TIMEE Assisted
Assisted Notes
Notes

Max Push-Ups in 1min 1 set x 1 rep Perform as many push ups as you can in 60 seconds. Write down your results, we will be re-testing at the end of the 3 months.

Conventional Deadlift 1 set x 5 reps Work up to a heavy set of 5 and record this number in your notes!

Conventional Deadlift 2 sets x 1 rep @ 60% Drop sets, 60% of the weight you just hit for a heavy set of 5 for 2 sets of "as many reps as possible" at this weight.

Box Squats 3 sets x 8 reps @ 70% 70% of your one rep max back squat. Box should be set up for at or below knee height.

KB Single Leg RDL 3 sets x 8 reps Kettlebell single leg Romanian deadlifts. Hold the kettlebell in the opposite hand to the food that is on the ground.

Front Rack Walking Lunges 3 sets x 10 reps Perform as a circuit with Goblet Squats and Sprints. 20 steps total per set.

Goblet Squats 3 sets x 10 reps Perform as a circuit with Front Rack Walking Lunges and Sprints.

Sprints - 100m 3 sets x 100 reps Perform as a circuit with Front Rack Walking Lunges and Goblet Squats.

Notes

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Hybrid Performance Method 8/31/18, 2(02 PM

Day 5
Sets
Sets xx Reps
Reps Re
Reps/
ps/ We
Weights
ights
Na
Name
me @
@ Percent
Percent KG
KG // LB
LB // TIM
TIMEE Assisted
Assisted Notes
Notes

Bench Press 4 sets x 5 70% of your one rep max bench press.
reps @ 70%

Seated Dumbbell 4 sets x 10

Single Arm DB Bench 3 sets x 12 Single Arm Dumbbell Bench Press with a neutral grip. 12 reps per side.
Press - Neutral Grip reps

Push Ups 3 sets x 15- Perform as a circuit with Waitress Carry and Renegade Rows. 15 reps for women, 20 reps for men.
20 reps

Waitress Carry 3 sets x 20 Perform as a circuit with Push Ups and Renegade Rows. 20 seconds per arm, per set.
reps

Renegade Rows 3 sets x 10 Perform as a circuit with Push Ups and Waitress Carry. 10 reps per arm, per set.
reps

Landmine Oblique 4 sets x 12 Perform for quality.

1mile Timed Run/3 1 set x 1 rep Run 1 mile as fast as possible (write down your time) OR perform a 3 min step up test. Write down your initial HR, and your HR immediately after the exercise. Write down your
min step up test results. To take your HR simply put your index and middle finger on your wrist right below your thumb, and count the amount of beats in 30 seconds (multiply the result x 2)

Notes

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