Hybrid Athlete · Conditioning
Hybrid Engine: Restore
A mixed conditioning session with strength support and room between demanding efforts. This edition emphasizes active recovery.
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
FULL PRESCRIPTION
Exercise by exercise
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.
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.
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.
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.
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.
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.
Alternatives
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