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