As Above So Below, Hybrid

Gain muscle, break from SBD, less systemic fatigue. Be conservative starting each block.

Focus on mobility & ROM. Use slight body english on free weight pulling movements for better force curve. 

Recommend LUxLUxx cadence, slight bulk, and pushing accessories close to failure. Designed to be combined with running.

Test adding core work (progressive ab wheel, dragon flies, pallof press etc) if minimal interference.

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Week 1

Week 2

Week 3

Week 4

Leg Press

Lying Leg Curl

Hyperextension

Sit Up (GHR)

Deadhang

Side Bend (Hyperextension Machine)

Lower - Squat (Deload)

Romanian Deadlift (Barbell)

Leg Extension (Single Leg)

Seated Calf Raise

Ab Wheel

Standing Ab Wheel

Plank

Lower - RDLs (Deload)

Shoulder Press (Machine)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Bicep Curl (Dumbbell)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Dumbbell External Shld Rotation

Upper - OHP (Deload)

Seated Dip (Machine)

Seated Row (Cable)

Incline Bench Press (Smith Machine)

Pull-Up (Bodyweight)

Lu Raise

Lateral Raise (Machine)

Upper - Dips (Deload)

Overhead Press (Barbell)

Tricep Pushdown (Cable)

Chest Fly (Machine)

Face Pull

Single Arm Rear Delt Cable Fly

Upper - OHP

High Bar Squat (Barbell)

Hip Abductor (Machine)

Lower - Squat

Dumbbell Row

Lat Prayer

Upper - Dips

Hack Squat

Glute Kickback

V-Up

Lower - RDLs

If running often, sub BSS w glute thrusts

1 reviews for As Above So Below, Hybrid