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  • Hybrid Routine 2.0 Printables

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    Gabriel Garcia
    13 views7 pages
    The document outlines a pushup, squat, bridge, pullup, twist, and leg raise calisthenics routine with 10 exercises for each muscle group. Each exercise provides 3 skill levels with increasing sets and repetitions. For example, the pushup section includes variations like regular, incline, and one-arm pushups. Completing all exercises and skill levels would provide a full body calisthenics workout routine. A link is provided for additional exercise details and instructional videos on the Hybrid Calisthenics website.

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    Hybrid_Routine_2.0_Printables

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    The document outlines a pushup, squat, bridge, pullup, twist, and leg raise calisthenics routine with 10 exercises for each muscle group. Each exercise provides 3 skill levels with increasing sets and repetitions. For example, the pushup section includes variations like regular, incline, and one-arm pushups. Completing all exercises and skill levels would provide a full body calisthenics workout routine. A link is provided for additional exercise details and instructional videos on the Hybrid Calisthenics website.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    13 views7 pages

    Hybrid Routine 2.0 Printables

    Uploaded by

    Gabriel Garcia
    The document outlines a pushup, squat, bridge, pullup, twist, and leg raise calisthenics routine with 10 exercises for each muscle group. Each exercise provides 3 skill levels with increasing sets and repetitions. For example, the pushup section includes variations like regular, incline, and one-arm pushups. Completing all exercises and skill levels would provide a full body calisthenics workout routine. A link is provided for additional exercise details and instructional videos on the Hybrid Calisthenics website.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    For more details, visit

    https://www.hybridcalisthenics.com/routine
    PUSHUPS
    1. WALL PUSHUPS 7. SIDE-STAGGERED PUSHUPS
    Level 1: Level 1:
    2 sets of 30 2 sets of 5 (per side)
    Level 2: Level 2:
    2 sets of 50 2 sets of 10 (per side)
    Level 3: Level 3:
    3 sets of 50 3 sets of 20 (per side)

    2. INCLINE PUSHUPS 8. ARCHER PUSHUPS


    Level 1: Level 1:
    2 sets of 20 2 sets of 5 (per side)
    Level 2: Level 2:
    2 sets of 30 2 sets of 9 (per side)
    Level 3: Level 3:
    3 sets of 40 2 sets of 12 (per side)

    3. ADVANCED INCLINE PUSHUPS 9. SLIDING ONE-ARM PUSHUPS


    Level 1: Level 1:
    2 sets of 20 2 sets of 5 (per side)
    Level 2: Level 2:
    2 sets of 30 2 sets of 9 (per side)
    Level 3: Level 3:
    3 sets of 35 2 sets of 12 (per side)
    4. KNEE PUSHUPS 10. ONE-ARM PUSHUPS
    Level 1: Level 1:
    2 sets of 10 2 sets of 3 (per side)
    Level 2: Level 2:
    2 sets of 20 2 sets of 6 (per side)
    Level 3: Level 3:
    3 sets of 30 2 sets of 9 (per side)

    5. FULL PUSHUPS 11. ADVANCED ONE-ARM PUSHUPS


    Level 1: Level 1:
    2 sets of 5 2 sets of 3 (per side)
    Level 2: Level 2:
    2 sets of 15 2 sets of 6 (per side)
    Level 3: Level 3:
    3 sets of 25 2 sets of 9 (per side)

    6. NARROW PUSHUPS
    Level 1:
    2 sets of 5
    Level 2:
    2 sets of 10 For more details and videos, visit
    Level 3:
    https://www.hybridcalisthenics.com/pushups
    3 sets of 20
    SQUATS
    1. JACKKNIFE SQUATS 6. SIDE STAGGERED SQUATS
    Level 1: Level 1:
    2 sets of 15 2 sets of 10 (per side)
    Level 2: Level 2:
    2 sets of 25 2 sets of 15 (per side)
    Level 3: Level 3:
    3 sets of 35 2 sets of 20 (per side)

    2. ASSISTED SQUATS 7. FRONT STAGGERED SQUATS


    Level 1: Level 1:
    2 sets of 10 2 sets of 7 (per side)
    Level 2: Level 2:
    2 sets of 20 2 sets of 12 (per side)
    Level 3: Level 3:
    3 sets of 30 2 sets of 15 (per side)

    3. HALF SQUATS 8. ASSISTED ONE LEG SQUATS


    Level 1: Level 1:
    2 sets of 10 2 sets of 5 (per side)
    Level 2: Level 2:
    2 sets of 25 2 sets of 9 (per side)
    Level 3: Level 3:
    2 sets of 50 2 sets of 12 (per side)

    4. FULL SQUATS 9. ONE LEG CHAIR SQUATS


    Level 1: Level 1:
    2 sets of 10 2 sets of 5 (per side)
    Level 2: Level 2:
    2 sets of 20 2 sets of 9 (per side)
    Level 3: Level 3:
    2 sets of 30 2 sets of 12 (per side)

    5. NARROW SQUATS 10. ONE LEG SQUATS


    Level 1: Level 1:
    2 sets of 10 2 sets of 5 (per side)
    Level 2: Level 2:
    2 sets of 15 2 sets of 9 (per side)
    Level 3: Level 3:
    2 sets of 30 2 sets of 12 (per side)

    For more details and videos, visit


    https://www.hybridcalisthenics.com/squats
    BRIDGES
    1. GLUTE BRIDGES 6. FULL BRIDGES
    Level 1: Level 1:
    2 sets of 15 2 sets of 5
    Level 2: Level 2:
    2 sets of 30 2 sets of 10
    Level 3: Level 3:
    3 sets of 50 2 sets of 15

    2. STRAIGHT BRIDGES 7. WHEEL BRIDGES


    Level 1: Level 1:
    2 sets of 15 2 sets of 5
    Level 2: Level 2:
    2 sets of 25 2 sets of 10
    Level 3: Level 3:
    3 sets of 30 2 sets of 15

    3. WALL BRIDGES 8. TAP BRIDGES


    Level 1: Level 1:
    2 sets of 15 2 sets of 5 (per side, alt.)
    Level 2: Level 2:
    2 sets of 25 2 sets of 20 (per side, alt.)
    Level 3: Level 3:
    3 sets of 30 2 sets of 30 (per side, alt.)

    4. INCLINE BRIDGES 9. WALL WALKING BRIDGES


    Level 1: Level 1:
    2 sets of 10 1 set of 3
    Level 2: Level 2:
    2 sets of 20 1 set of 6
    Level 3: Level 3:
    2 sets of 25 2 sets of 10

    5. HEAD BRIDGES 10. STAND TO STAND BRIDGES


    Level 1: Level 1:
    2 sets of 5 1 set of 1
    Level 2: Level 2:
    2 sets of 10 1 set of 3
    Level 3: Level 3:
    2 sets of 25 2 sets of 5

    For more details and videos, visit


    https://www.hybridcalisthenics.com/bridges
    PULLUPS
    1. WALL PULLUPS 6. NARROW PULLUPS
    Level 1: Level 1:
    2 sets of 30 2 sets of 3
    Level 2: Level 2:
    2 sets of 50 2 sets of 6
    Level 3: Level 3:
    3 sets of 50 3 sets of 9

    2. HORIZONTAL PULLUPS 7. ONE HAND PULLUPS


    Level 1: Level 1:
    2 sets of 15 2 sets of 3 (per side)
    Level 2: Level 2:
    2 sets of 30 2 sets of 6 (per side)
    Level 3: Level 3:
    3 sets of 30 2 sets of 9 (per side)

    3. ADVANCED HORIZONTAL PULLUPS 8. ADVANCED ONE HAND PULLUPS


    Level 1: Level 1:
    2 sets of 10 2 sets of 3 (per side)
    Level 2: Level 2:
    2 sets of 15 2 sets of 6 (per side)
    Level 3: Level 3:
    3 sets of 25 2 sets of 9 (per side)
    4. JACKKNIFE PULLUPS 9. ARCHER PULLUPS
    Level 1: Level 1:
    2 sets of 5 2 sets of 3 (per side)
    Level 2: Level 2:
    2 sets of 15 2 sets of 6 (per side)
    Level 3: Level 3:
    3 sets of 20 2 sets of 9 (per side)

    5. FULL PULLUPS / CHINUPS 10. ONE-ARM PULLUPS


    Level 1: Level 1:
    1 set of 3 1 sets of 1 (per side)
    Level 2: Level 2:
    2 sets of 6 2 sets of 3 (per side)
    Level 3: Level 3:
    3 sets of 12 2 sets of 6 (per side)

    For more details and videos, visit


    https://www.hybridcalisthenics.com/pullups
    TWISTS
    1. STRAIGHT LEG TWISTS

    Level 1:
    3 holds of 15 seconds (both sides)
    Level 2:
    3 holds of 30 seconds (both sides)
    Level 3:
    3 holds of 60 seconds (both sides)

    2. BENT LEG TWISTS

    Level 1:
    3 holds of 15 seconds (both sides)
    Level 2:
    3 holds of 30 seconds (both sides)
    Level 3:
    3 holds of 60 seconds (both sides)

    3. FULL TWISTS

    Level 1:
    3 holds of 15 seconds (both sides)
    Level 2:
    3 holds of 30 seconds (both sides)
    Level 3:
    3 holds of 60 seconds (both sides)

    For more details and videos, visit


    https://www.hybridcalisthenics.com/twists
    LEG RAISES
    1. KNEE RAISES 6. PLOW RAISES
    Level 1: Level 1:
    2 sets of 10 2 sets of 10
    Level 2: Level 2:
    2 sets of 20 2 sets of 15
    Level 3: Level 3:
    2 sets of 30 2 sets of 20

    2. ADVANCED KNEE RAISES 7. HANGING KNEE RAISES


    Level 1: Level 1:
    2 sets of 10 2 sets of 5
    Level 2: Level 2:
    2 sets of 20 2 sets of 10
    Level 3: Level 3:
    2 sets of 30 2 sets of 15

    3. ALTERNATING LEG RAISES 8. ADVANCED HANGING KNEE RAISES


    Level 1: Level 1:
    2 sets of 10 2 sets of 5
    Level 2: Level 2:
    2 sets of 15 2 sets of 10
    Level 3: Level 3:
    2 sets of 25 2 sets of 15

    4. FULL LEG RAISES 9. HANGING LEG RAISES


    Level 1: Level 1:
    2 sets of 5 2 sets of 10
    Level 2: Level 2:
    2 sets of 15 2 sets of 15
    Level 3: Level 3:
    2 sets of 25 2 sets of 25

    5. TUCK PLOW RAISES 10. TOE TO BARS


    Level 1: Level 1:
    2 sets of 10 2 sets of 10
    Level 2: Level 2:
    2 sets of 15 2 sets of 15
    Level 3: Level 3:
    2 sets of 20 2 sets of 25

    For more details and videos, visit


    https://www.hybridcalisthenics.com/legraises

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