Hybrid Athlete · Full body
Hybrid Forge: Total
A mixed training session that keeps strength quality ahead of fatigue. This edition emphasizes full-body strength.
Preview the exercisesGoalStrength practice across upper, lower, and total-body days · full-body strength
LevelReturning or intermediate
Duration40–55 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band or cable station
HybridStrengthUpper LowerQualityFull Body Strength
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 ADDFULL PRESCRIPTION
Exercise by exercise
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.
Alternatives
Coaching cues & alternatives
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
Alternatives
Coaching cues & alternatives
Coaching cues
- Choose a low, stable step.
- Place your whole working foot on the step.
- Stand through the working leg and lower slowly.
Alternatives
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.
Alternatives
Coaching cues & alternatives
Coaching cues
- Use a palms-in grip and keep your ribs down.
- Press through a comfortable path.
- Stop the set if your shoulder position changes.
Alternatives