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Weekly Hybrid Workout Plan

The document outlines a weekly training program focusing on both lower and upper body workouts, including conditioning sessions. Each day features specific exercises, such as deadlifts, squats, and various presses, along with conditioning activities like cycling and agility drills. The week culminates in an active recovery day to promote recovery and flexibility.

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Robert Lee
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6 views2 pages

Weekly Hybrid Workout Plan

The document outlines a weekly training program focusing on both lower and upper body workouts, including conditioning sessions. Each day features specific exercises, such as deadlifts, squats, and various presses, along with conditioning activities like cycling and agility drills. The week culminates in an active recovery day to promote recovery and flexibility.

Uploaded by

Robert Lee
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Defender’s 3×3 Hybrid (with Aesthetic

Arm/Shoulder Add-ons)
Monday – Lower Body (Gym + Conditioning)
Morning (Gym – Lower Focus):
- Trap Bar Deadlift – 4×6–8
- Back or Front Squat – 4×6–8
- Walking Lunges – 3×10 each leg
- Trap Bar Jump Squats – 4×5
- Box Jumps – 4×3

Afternoon (Conditioning):
- Spin Bike (intervals) – 30 min (10×2 min hard / 1 min easy)
- Elliptical (steady with surges) – 30 min (every 5 min add a 30s sprint)

Tuesday – Upper Body (Gym + Conditioning)


Morning (Gym – Upper Focus):
- Bench Press / Incline DB Press – 4×6–8
- Pull-Ups or Lat Pulldown – 4×8–10
- Overhead Press – 4×6–8
- Barbell or DB Row – 4×8–10
- Push Press – 4×5
- Med Ball Chest Pass or Slams – 4×6–8
Aesthetic Add-ons:
- Hammer Curls – 2×12 (14–16kg)
- Rope Pushdowns – 2×12

Afternoon (Conditioning):
- Skipping (weighted + speed rope mix) – 30 min
- Footwork (agility ladder, cones, Blaze Pods, defensive slides) – 30 min

Wednesday – Game Day / Explosive


Morning:
- Med Ball Slams – 4×8
- Push Press (light/moderate) – 4×5
- Landmine Twists / Cable Rotations – 3×12 each side
- Farmer Carries – 4×20 m

Afternoon:
- Netball Match (main conditioning for the day)

Thursday – Lower Body (Gym + Conditioning)


Morning (Gym – Lower Focus):
- Trap Bar Deadlift – 4×6–8
- Front Squat – 4×6–8
- Bulgarian Split Squat – 3×10 each leg
- Hip Thrust – 4×8–10
- Box Jumps – 4×3

Afternoon (Conditioning):
- Spin Bike – 30 min intervals
- Elliptical – 30 min steady with 30s surges

Friday – Upper Body (Gym + Conditioning)


Morning (Gym – Upper Focus):
- Incline DB Press – 4×8–10
- Pull-Ups / Lat Pulldown – 4×8–10
- Overhead Press – 4×8
- T-Bar Row / Barbell Row – 4×8–10
- Arnold Press – 3×12
- Med Ball Rotational Throws – 4×6 each side
Aesthetic Add-ons:
- Lateral Raise Dropset – 10kg → 8kg → burnout
- DB Shrugs – 2×12 (30kg)

Afternoon (Conditioning):
- Skipping – 30 min
- Footwork (cones, Blaze Pods, ladder, defensive slides) – 30 min

Saturday – Explosive Hybrid


Morning (Gym – Power Blend):
- Trap Bar Deadlift – 4×5 (explosive)
- Push Press – 4×5
- Landmine Rotations – 3×12
- Med Ball Overhead Throw – 4×6
- Bench Press – 3×8
- Barbell Row – 3×8–10

Afternoon (Conditioning):
- Choice: Skipping + Footwork circuit OR Spin + Elliptical (lighter intensity)

Sunday – Active Recovery


- Walk or light TRX mobility – 30–60 min
- Stretching / foam roll / posture reset

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