Built by GraceTrain with purpose.
Built by GraceWorkouts
BUILT BY GRACE
Back to workouts

Hybrid Athlete · Conditioning

Hybrid Engine: Restore

A mixed conditioning session with strength support and room between demanding efforts. This edition emphasizes active recovery.

Preview the exercises
GoalAerobic work, intervals, and controlled recovery · active recovery
LevelAll levels
Duration30–50 min
Exercises6

BEFORE YOU START

Equipment and structure

Cardio option · Dumbbells · Chair or bench

HybridConditioningAerobicRecoveryActive Recovery

PRIVATE CALENDAR

Schedule this workout

Choose a day, then add a reviewed session. Your workout results and history stay private to your account.

Resolving your local calendar date…

SIGN IN TO ADD

FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Supported Ankle Rock

    2 sets · 8–12 / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Face a wall with the whole foot down.
    • Guide the knee toward the wall in line with toes.
    • Use a small pain-free range without the heel lifting.
  2. 02

    Dead Bug

    3 sets · 6–10 / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Exhale and keep your low back gently supported.
    • Move only as far as you can hold that position.
    • Return slowly before changing sides.
  3. 03

    Goblet Box Squat

    4 sets · 6–8 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold the weight close to your chest.
    • Reach your hips toward the box with your whole foot planted.
    • Stand with control and keep your knees tracking with your toes.
  4. 04

    Supported Tandem Stance

    3 sets · 20–30 sec / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand beside a counter or rail.
    • Place one foot directly in front of the other.
    • Use as much fingertip support as needed.
  5. 05

    Stationary Bike Intervals

    5 sets · 60 sec moderate / 90 sec easy · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the seat so your knee stays softly bent at the bottom.
    • Build speed gradually before each work interval.
    • Keep the recovery easy enough to regain control.
  6. 06

    Dumbbell Romanian Deadlift

    4 sets · 8–10 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep the weights close to your legs.
    • Push your hips back with softly bent knees.
    • Stop before your back position changes, then stand tall.