Hybrid Training: Focus, Glute, Back, Stability, Distance Runs - JEFIT

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Hybrid Training: Focus, Glute, Back, Stability, Distance Runs - JEFIT

Hybrid Training: Focus, Glute, Back, Stability, Distance Runs banner

Hybrid Training: Focus, Glute, Back, Stability, Distance Runs

AUDIO TIP

General

Intermediate

None

Plan Details

The Hybrid Training: Focus, Glute, Back, Stability, Distance Runs routine by emma_adair_ is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Overview: •Workout Days: 5-6 days a week •Duration: Each session around 1 hour and 30 minutes •Focus Areas: Glute growth, core and shoulder definition, cardio, agility, and balanced leg strength •Equipment: Gym equipment and cardio machines

Routine detail

Mon

Lower Body (Glute Focus)

Est. 0 min

6 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

Tue

Upper Body (Shoulders & Core Focus)

Est. 0 min

10 exercises

Pull-Up Demonstration

Pull-Up

3 Sets

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dead Bug Demonstration

Dead Bug

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

V-Up Demonstration

V-Up

3 Sets x 15 Reps

Running Demonstration

Running

1 Set

Wed

Cardio/Agility

Est. 0 min

1 exercise

Running Demonstration

Running

1 Set

Thu

Lower Body (Leg Strength & Balance)

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 15 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

Fri

Upper Body (Pulling Movements & Core)

Est. 0 min

9 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 20 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 15 Reps

V-Up Demonstration

V-Up

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Sat

Long-Distance Run

Est. 0 min

1 exercise

Running Demonstration

Running

3 Sets

Sun

EXTRA DAY (glutes)

Est. 0 min

7 exercises

Rowing Demonstration

Rowing

1 Set

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Barbell Pin-Off Good Morning Demonstration

Barbell Pin-Off Good Morning

4 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps