NEW_HA Manual_GymBehind.pdf

8/10/2019 NEW_HA Manual_GymBehind.pdf

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FAQHoW LoNG SHoULD THE TRaINING SESSIoNS TakE?

Wruts will te but 45 minutes. Sme will be little shrter thin 30 minutes thers will

go a little longer; about an hour.

HoW LoNG SHoULD I REST BETWEEN RoUNDS aND CIRCUITS?

Fr the mst prt rest perids re specied. When there is n rest perid given mve fst, but dnthurry. Frm nd sfety cme rst, s me sure yu nil the technique befre yu wrry but yur

speed.

During ech circuit r set eep rest perids t 60 secnds m. Then, between circuits nd sets rest

up t 3 minutes.

WHaT IF I CaNT kEEP UP WITH THE TRaINING SCHEDULE?

If the trining schedule desnt wr fr yu, me it wr. Try nt t sip wruts. Insted yucn get them in when yu cn.

WHaT aBoUT UNFaMILIaR ExERCISES?

If yu dnt nw hw t perfrm n eercise r re nt sure wht it is reference the vide librry

here: www.thehybridthlete.cm/vides.

If yure still unsure emil [email protected] nd s him wht t d.

WHaT aBoUT NUTRITIoN?

Yu cnt ut trin pr nutritin, but theres n secret diet its clled willpwer. 80% f the time

eat real food; lean meat, veggies, fruit, nuts and seeds. Dont eat foods that come out of a box or

bag; no grains, bread, sugar or starch.


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FAQ (2)aND THE WaRM-UP?

a dynmic wrm-up is the methd we use t prepre yur bdy fr eercise. Dne crrectly,

dynmic wrm-up will use cntinuus mvement t trnsitin frm resting hert rte nd

bdy temperture t wring hert rte. The ide here is t get yur hert ging, increse cre

temperture nd bre swet.

Ech sessin will be ssigned wrm-up a, B, r C.

WARM-UP A WARM-UP B WARM-UP C

3 runds, 30 secnds ech

Jumping Jc

Instep Stretch

Arm Circles

(frwrd/bcwrd, lrge/smll)

Trun Rttin

(right & left)

3 Runds, 30 secnds ech

Steam Engine

Trun Rttin

Fm Rll IT Bnd & Quds

(if pssible)

4 Runds

5 BW Squt

5 Multi-directin Leg Swing

5 alternte Lunge

(ech leg)

1 Esy Jg nd Dynmic Mvements:

High-nees, Butt-ics, Bunding, Reverse Run, etc. @ 5 minutes


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WEEK 1

Session 1

Wrm-up a

5 Runds

5 Push-up

10 Sit-up

15 BW Squt

Rest @ 30 secnds

3 Runds

10 Supermn Bc Etensin

10 Tw Cunt Flutter kic

Session 2

Wrm-up B

6 Rounds

12 alternte Lunge (6 ech leg)

6 Pln Wl-up

6 Lterl Lunge

6 Pln Wl-up

2 Runds

25 Leg Rise

25 Sit-up


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WEEK 1

Session 3

Wrm-up B

4 Runds

Burpee @ 30 secnds

Rest @ 30 secnds

BW Squt @ 30 Secnds

Rest @ 30 Secnds

Burpee @ 30 secnds

Rest @ 30 secnds

Is Squt Hld @ 30 secnds

4 Runds

6 Bird Dg (ech side)


Session 4

Wrm-up C

Run t lest 30 minutes

Use wl, jg technique if needed

(jg until yu need bre, then wl s

needed, repet fr 30 minutes)

L t build up yur milege ver time;

do not push too far too fast.

If yu cn g 30 minutes try 5k

If 5k is esy d 10k

Cl dwn @ 10 min esy jg,

static stretching


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WEEK 2

Session 5

Wrm-up a

Complete this circuit as many times

s yu cn in 20 minutes

5 Push-up


5 Windmill Push-up

10 Jump Squt

5 Wide Hnds Push-up


5 Clse Hnds Push-up

10 Tip-ver (5 ech leg)

Session 6

Wrm-up B

4 Runds

Muntin Climber @ 60 secnds

Rest @ 30 secnds

BW Squt @ 60 secnds

Rest @ 30 secnds

Side Pln Hld Right @ 60 secnds

Rest @ 30 secnds

Side Pln Hld Left @ 60 secnds

1 Rund

M Repetitin Push-up in 2 minutes


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WEEK 2

Session 7

Wrm-up B

4 Runds

24 BW Squt


12 Jump Squt

12 Jump Lunge (6 ech leg)

5 Runds

Burpee @ 30 secnds

In nd out @ 30 secnds

Rest @ 30 secnds

Session 8

Wrm-up C

8-10 400m run @ m effrt

(400 m = ne lp rund regultin

trc r f mile)

Rest time is equl t time ten t

cmplete 400m r less


static stretching


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WEEK 3

Session 9

Wrm-up a

5 Runds

5 alternte Lunge

10 Pln Wl-up

15 BW Squt

20 Muntin Climber

25 Sit-up

3 Runds



24 Jumping Jc

Session 10

Wrm-up B

6 Rounds

5 Push-up

10 alternte Lunge

5 Incline Push-up

10 Lterl Lunge

5 Decline Push-up

10 Tip-ver

3 Runds

Pln Hld @ m hld

Side Pln Right @ m hld

Side Pln Left @ m hld


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WEEK 3

Session 11

Wrm-up B

3 Runds

Muntin Climber @ 60 secnds

Jump Squt @ 60 secnds

Rest up t 2 minutes

3 Runds

Push-up @ 60 secnds


Rest up t 2 minutes

3 Runds

Jump Lunge @ 60 secnds

Leg Rise @ 60 secnds

Rest up t 2 minutes

3 Runds

Burpee @ 60 secnds

Sit-up@ 60 secnds

Session 12

Wrm-up C

10-12 Hill Sprints

Find steep hill tht tes

60-90 secnds t climb

Run @ Max Effort

Wl/esy jg t strt

Repeat


static stretching


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WEEK 4

Session 13

Wrm-up B

5 Runds

5 Dive Bmb Push-up

10 alternte Lunge


5 Runds

5 Pln Wl-up

10 Reverse Lunge

20 Supermn Bc Et

M sit-ups @ 2 minutes

Session 14

Wrm-up a

5 Runds

BW Squt @ 60 secnds

Squt Hld @ 60 Secnds

4 Runds

6 knee t Elbw Push-up (ech side)

12 Split Squt (ech leg)

24 Bird Dg (12 ech side)

2 Runds

25 Leg Rise

25 In nd out


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WEEK 4

Session 15

Wrm-up B

5 Runds, 30 sec ech

Burpee

Pln Hld

Sit-up

Side Pln Right Side

Push-up

Side Pln Left Side

Rest @ 60 secnds

3 Runds

12 Lunge Cycle

(frwrd lunge, reverse lunge = 1 rep)

12 Lterl Lunge

12 Tip over

Session 16

Wrm-up C

Run @ 5 minutes

25 BW Squts

Run @ 5 minutes

25 Jump Squts

Run @ 5 @ minutes

25 Jump Lunge (ttl)

Run @ 5 minutes

25 Push-up

If pssible repet up t 3 times

Cl dwn @ 10 minutes with

esy jg, sttic stretching


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Session 18

Wrm-up B

3 Runds

12 Burpee

Side Pln Right Side @ 60 secnds

BW Squt

Side Pln Left Side @ 60 Secnds

3 Runds

6x Split Squat each leg

24 Leg Rise

6 Tip-ver ech leg

24 sit-up

M repetitin push-up @ 2 minutes

WEEK 5

Session 17

Wrm-up a

4 Runds

Stggered Hnd Push-up @ 30 Secnds

Jump Squt @ 30 Secnds

Rest @ 30 Secnds

4 Runds

Pln Wl-up @ 30 Secnds

Jump Lunge @ 60 Secnds

Rest @ 30 Secnds

4 Runds

Tw Cunt Flutter kic @ 60 secnds


Rest @ 30 Secnds


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WEEK 5

Session 19

Wrm-up B

5 Runds

5 Windmill Push-up (ech rm)

25 Jumping Jc

5 Wide Hnds Push-up

25 Muntin Climber

5 Clse Hnds Push-up

3 Runds



24 Leg Rise

Session 20

Wrm-up a

6 Rounds

6 alternte Lunge (ech leg)

12 BW Squt

12 Jump Lunge (ech leg)

24 Jump Squt

3 Runds

6 Dive Bmb Push-up

Side Pln Right Side @ 60 secnds

12 Push-up

Side Pln Left Side @ 60 secnds

24 Flutter kic


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WEEK 5

Session 21

Wrm-up C

Run t lest 30 minutes

Use wl/jg technique if needed

(jg until yu need bre, then wl s

needed, repet fr 30 minutes)

L t build up yur milege ver time;

do not push too far too fast.

If yu cn g 30 minutes try 5k

If yu cn d 5k, d 10k


static stretching


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WEEK 6

Session 22

Wrm-up B

3 Runds

10 Pln Wl-up

20 BW Squt

20 Leg Rise

3 Runds

5 Stggered Hnd Push-up (ech hnd)

5 Split Squt (ech leg)

20 In nd out

3 Runds

40 Muntin Climber

10 Lterl Lunge (ech leg)

Pln Hld @ 60 secnds

Session 23

Wrm-up a

2 Runds, 12 reps ech

knee t Elbw Push-up

Jumping Jc

Leg Rise

alternte Lunge

Supermn Bc Etensin

Reverse Lunge

M Repetitins, 2 minutes ech eercise

Push-up Squt Sit-up

2 Runds, 12 reps ech

Windmill Push-up

alternte Lunge

Jumping Jc

Reverse Lunge

Tw Cunt Flutter kic

Bird Dg


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Session 25

Wrm-up a

5 Runds

10 Dive Bmb Push-up

20 In nd out

10 alternte Lunge (ech leg)

20 Leg Rise

10 Pln Wl-up

20 Sit-up

10 BW Squt


WEEK 6

Session 24

Wrm-up B

4 Runds

60 secnds n, 30 secnds rest

Burpee

4 Runds


Jump Squat

4 Runds


Jump Lunge

4 Runds

M Hld Pln


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WEEK 6

Session 26

Wrm-up C

Mile Repeats

2-4 ne mile repet @ m effrt

Wl/jg recvery equl t the time

ten t cmplete the mile run


static stretching

Documents

NEW_HA Manual_GymBehind.pdf