Seb’s Hybrid athlete training

Enhance strength, agility and mobility whilst adding minimal muscle mass

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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

Stretching

Lunge (Bodyweight)

Romanian Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Step-Up (Weighted)

Single-Leg Leg Curl

Legs

Chest Fly (Cable)

Incline Bench Press (Barbell)

Pec Deck (Machine)

Med Ball Slam

Hanging Leg Raise

Leg Raise (Captain's Chair)

Decline Sit Up (Weighted)

Chest + abs 

Pull-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Straight Arm Pulldown

Face Pull

Lateral Raise (Cable)

Upright Row (Cable)

Back + shoulders 

Walk

Rest

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Pec Fly (Dumbbell)

Box Jump

Kettlebell Swing

Chest + abs

Clean Deadlift

Bench Press (Paused)

Pull-Up (Weighted)

Lateral Med Ball Throw

Broad Jump

Full body + abs 

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