Hybrid Athlete
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Hybrid Athlete

12-Week Routine | Beginner

About the Book

The book provides a 12-week workout routine for hybrid athletes. It is designed to help amateur hybrid athletes build a solid foundation of strength and endurance through full-body exercises like squats, deadlifts, and presses. The book will also include information on what a hybrid athlete is and why their fitness routine is different from traditional athletes, as well as the importance of being a well-rounded athlete.

About the Author

Barret Nobel
Barret Nobel

🥇Hybrid DadAthlete🥇

Body of an Athlete - Mind of a Stoic - Spirit of a Warrior

🏋️ Lift | 🏃 Run | 🚴‍♂️ Ride | 🧠 Philosophy

💀 Memento Mori 💀

Table of Contents

  • Introduction
    • What the F00k is a Hybrid Athlete?
      • The Importance of Being a Well-Rounded Athlete
        • Overview of the 12-Week Workout Routine
          • Weeks 1-4
            • Weeks 5-8
              • Weeks 9-12
            • Weeks 1-4
              • Description
                • Sample Schedule
                  • Definitions
                    • Exercises - Push
                      • Exercises - Pull
                        • Exercises - Core
                          • Exercises - Cardio
                            • Exercises - Mobility - Upper Body
                              • Exercises - Mobility - Lower Body
                              • Push - A
                                • 1. Warming Up
                                  • 2a. Primary Work
                                    • Glamour Muscles
                                    • 2b. Secondary Work
                                      • Superset
                                        • CORE
                                          • CARDIO
                                          • 3. Mobility
                                            • Upper Body
                                          • Pull - A
                                            • Warming Up
                                              • 2a. Primary Work
                                                • Back
                                                  • CHINUP
                                                    • ONE-ARM DUMBBELL ROW
                                                      • CABLE FACE PULL
                                                        • BARBELL BICEP CURL
                                                        • CORE
                                                          • CARDIO
                                                            • MOBILITY: UPPER BODY
                                                              • SHOULDER DISLOCATES
                                                                • ARM CIRCLES
                                                                  • WALL SLIDES
                                                                • LEGS - WORKOUT A
                                                                  • WARMING UP
                                                                    • PRIMARY WORK: LEGS
                                                                      • LOW BAR SQUAT
                                                                        • LUNGES
                                                                        • SECONDARY WORK: SUPERSET
                                                                          • HAMSTRING CURL
                                                                            • QUAD EXTENSION
                                                                            • CORE
                                                                              • CARDIO
                                                                                • MOBILITY: LOWER BODY
                                                                                  • DEEP BODYWEIGHT SQUAT
                                                                                    • SPIDERMAN LUNGE
                                                                                      • GLUTE BRIDGE
                                                                                    • PUSH - WORKOUT B
                                                                                      • WARMING UP
                                                                                        • PRIMARY WORK: GLAMOUR MUSCLES
                                                                                          • OVERHEAD PRESS
                                                                                            • PUSH-UP
                                                                                              • DIPS
                                                                                              • CORE
                                                                                                • CARDIO
                                                                                                  • MOBILITY: UPPER BODY
                                                                                                    • SHOULDER DISLOCATES
                                                                                                      • ARM CIRCLES
                                                                                                        • WALL SLIDES
                                                                                                      • PULL - WORKOUT B
                                                                                                        • WARMING UP
                                                                                                          • PRIMARY WORK: BACK
                                                                                                            • LAT PULLDOWN
                                                                                                              • ALTERNATING ONE-ARM DUMBBELL ROW
                                                                                                                • CHINUP
                                                                                                                  • ROMANIAN DEADLIFT
                                                                                                                  • CORE
                                                                                                                    • CARDIO
                                                                                                                      • MOBILITY: UPPER BODY
                                                                                                                        • SHOULDER DISLOCATES
                                                                                                                          • ARM CIRCLES
                                                                                                                            • WALL SLIDES
                                                                                                                          • LEGS - WORKOUT B
                                                                                                                            • WARMING UP
                                                                                                                              • PRIMARY WORK: LEGS
                                                                                                                                • LOW BAR SQUAT
                                                                                                                                  • BARBELL BULGARIAN SPLIT SQUAT
                                                                                                                                  • SECONDARY WORK: SUPERSET
                                                                                                                                    • HAMSTRING CURL
                                                                                                                                      • QUAD EXTENSION
                                                                                                                                      • CORE
                                                                                                                                        • CARDIO
                                                                                                                                          • MOBILITY: LOWER BODY
                                                                                                                                            • DEEP BODYWEIGHT SQUAT
                                                                                                                                              • SPIDERMAN LUNGE
                                                                                                                                                • GLUTE BRIDGE

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