# Hybrid 

Full Body 4 day

## Warm-up

Wrist Flexibility Stretch · Cat/cow Bends · Pushup Plus · Hollow Body Hold · Scapular Pull-Up · Squat

### Warm-up

- 1 × 15-30 Wrist Flexibility Stretch
- 1 × 10-12 Cat-Cow
- 1 × 10-12 Pushup Plus
- 1 × 45-60s Hollow Body Hold
- 1 × 12-15 Scapular Pull-Up
- 1 × 15-20 Bodyweight Squat


## FB Hybrid Day 1

Deadlift (Romanian) · Db Ohp · Pull-Up · Push-Up · Bulgarian Ring Push Up · Archer Ring Push Up · H E Goblet Squats · Db Rear Delt Fly · Db Hammer Curls

### DB RDL

- 3 × 6-8 Deadlift (Romanian)

### OHP

- 3 × 8-10 Db Ohp

### Pull ups

- 3 × 8-12 Pull-Up

### Ring Push Up

- 1 × 8-12 Push-Up - Rings
- 1 × 8-12 Bulgarian Ring Push Up
- 1 × 8-12 Archer Ring Push Up

### H E Goblet Squats

- 3 × 8-18 H E Goblet Squats

### DB Rear Delt Fly

- 3 × 12-15 Db Rear Delt Fly

### DB Hammer Curls

- 3 × 8-12 Db Hammer Curls


## FB Hybrid Day 2

Pike Push-Up (Elevated) · Db Pull Over · Split Squat · Push-Up · Bulgarian Ring Push Up · Archer Ring Push Up · Db Row · Db Chest Fly · Ring Tricep Extensions

### Pike Push Up

- 3 × 8-12 Pike Push-Up (Elevated)

### DB Pull Over

- 3 × 8-12 Db Pull Over

### DB Split Squats

- 6 × 15-20 Split Squat

### Ring Push Up

- 1 × 8-12 Push-Up - Rings
- 1 × 8-12 Bulgarian Ring Push Up
- 1 × 8-12 Archer Ring Push Up

### 1 Arm DB Row

- 6 × 10-15 Db Row

### DB Chest Fly

- 3 × 12-15 Db Chest Fly

### DB Tricep Extensions

- 3 × 10-15 Ring Tricep Extensions


## FB Hybrid Day 3

Goblet Squats · Dip · Chin-Up · Nordic Hamstring Curl · Inverted Row · Db Lateral Raise · Hammer Curls

### Goblet Squats

- 3 × 8-12 Goblet Squats

### Dip

- 3 × 8-12 Dip - Rings

### Chin ups

- 3 × 8-12 Chin-Up

### Hamstring Curls

- 3 × 8-12 Nordic Hamstring Curl

### Ring Rows

- 3 × 8-15 Inverted Row

### DB Lateral Raise

- 3 × 12-15 Db Lateral Raise

### Hammer Curls

- 3 × 12-15 Hammer Curls


## FB Hybrid Day 4

Dead Stop 1 Arm Db Row · Push-Up · Bulgarian Ring Push Up · Archer Ring Push Up · Pull-Up · Dip · Hyperextension (Back Extension, 45° Hyper) · Lu Lateral Raise · Db Skull Crushers · Db Rear Delt Fly

### Dead Stop DB Row

- 6 × 8-12 Dead Stop 1 Arm Db Row

### Ring Push Up

- 1 × 8-12 Push-Up - Rings
- 1 × 8-12 Bulgarian Ring Push Up
- 1 × 8-12 Archer Ring Push Up

### Pull Up

- 3 × 8-12 Pull-Up

### Dips

- 3 × 8-12 Dip - Rings

### Back Extensions

- 3 × 15-20 Hyperextension (Back Extension, 45° Hyper)

### LU Raises

- 3 × 12-15 Lu Lateral Raise

### DB Skull Crushers

- 3 × 12-15 Db Skull Crushers

### DB Rear Delt Fly

- 3 × 15-20 Db Rear Delt Fly