Hybrid Longevity and Strength

Be sure to effectively warm up and cool down after every workout. Take 2-3 minutes rest between sets and exercises. Keep your hydration levels up, and nutrition on point. 

This is an intermediate level program, although is adaptable to all levels. 

This program focuses on strength, longevity, mobility, injury prevention and conditioning whilst maintaining the identity of lifting weights in traditional ways. 

This is designed to help those who have come back from injury, want to adapt their training to prevent future injuries, or the average person simply looking to make a change from the traditional hypertrophic, body building training routine. 

I have personally run this program after having a rotator cuff injury and it has benefitted me big time, but don’t take my word for it, give it a try and leave your review below to let others know how you’ve gotten on and if it’s worked for you!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Kettlebell Swing

Walking Lunge

Hanging Knee Raise

Conditioning & Movement

Med Ball Slam

Goblet Squat

Landmine Press

Suitcase Carry

Dead Hang

Incline Curl (Dumbbell)

Dip (Bodyweight)

Full Body Perfomance

Trap Bar Deadlift

Rear Foot Elevated Split Squat

Seated Hamstring Curl

Farmer's Walk (Weighted)

Plank

Lower Body Strength & Carries

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Face Pull

Y Raise

Upper Body Strength 

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