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Hybrid Athlete
AUTOPLAYAUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The Hybrid Athlete routine by msbourq is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Heavy Legs/Drive Day
Est. 67 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Split Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Box Jump Multiple Response
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Knee Drives
3 Sets
Tue
Chest/Back
Est. 49 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Wed
Recovery/Bagwork
Est. 55 min
15 exercises
Cat Cow
3 Sets x 10 Reps
Bird Dog
3 Sets x 12 Reps
Ankle Mobilization
3 Sets x 10 Reps
Spider Man Lunges
3 Sets x 8 Reps
Inchworms
3 Sets x 8 Reps
90/90 Hip Mobility
3 Sets
Mini Band Wall Slide
3 Sets x 15 Reps
Band walks
3 Sets x 10 Reps
Band Face Pull
3 Sets x 10 Reps
Band Straight Arm Pulldown
3 Sets x 10 Reps
Banded Bear Hug
3 Sets x 10 Reps
Band Overhead Squat
3 Sets x 10 Reps
Archer Row
3 Sets x 10 Reps
Cossack Squat
3 Sets x 5 Reps
Toe Raises
3 Sets x 12 Reps
Thu
Bagwork/Cardio
Est. 30 min
1 exercise
Boxing
1 Set
Fri
Plyometrics/Arms
Est. 66 min
8 exercises
Box Jump Multiple Response
4 Sets x 12 Reps
Box Fall and Jump
4 Sets x 6 Reps
Jump Squat
4 Sets x 20 Reps
Split Jump
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sat
Speed Work/Light Legs
Est. 74 min
10 exercises
Acceleration Sprints
8 Sets x 1 Reps
Flying Sprints
6 Sets x 1 Reps
Ladder Drill: Two Feet
2 Sets x 8 Reps
Ladder Drill: Lateral In and Out
2 Sets x 8 Reps
Ladder Drill: Ickey Shuffle
2 Sets x 8 Reps
Ladder Drill: Single Leg Hops
2 Sets x 8 Reps
Barbell Squat
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Sun
Stretching
Est. 31 min
1 exercise
Yoga
1 Set
