HF

Hybrid Fighter-Model — Day 1–3

Hollow holds limited. Posture routine daily. Marks auto-reset after 24h.

Last completed: —

Scheduled today: —

Last sync: —

Auto-resets after 24h

Day 1 — Medicine Ball Power + Upper Aesthetic

Explosive rotation, chest shaping, door-frame core (light)

Overhead Med Ball Slam
3 × 10 — explosive
Rotational Shotput Throw
3 × 8 / side
Rotational Side Slam (hard)
3 × 8 / side
Scoop Toss
2 × 10 / side
Med Ball Alternating Knee Drives
2 × 20
Knuckle Push-Ups
30 reps
Pull-Ups
20–30 reps
Pike Push-Ups
2 × 10
Prone Y-Raise (DB)
2 × 15
Hanging Knee Raises
2 × 12
Landmine Pullover
2 × 12–15
Side Plank Hip Drops
2 × 12 / side
Hollow Hold (optional)
20–30s × 1 — max 2×/week

Tip: control tempo on pullover and hanging raises. Stop if sharp pain returns.

Day 2 — Barbell Power + Frame Sculpting

Punch speed, landmine torque, serratus

Barbell Speed Punch Press
100–200 reps — light
Landmine Press
3 × 10
Landmine Rotations
3 × 10 / side
Landmine Pullover
2 × 12–15
Scapular Pull-Ups
2 × 10
Hammer Curls (DB)
2 × 12
DB Overhead Tricep Ext
2 × 12
Hanging Knee Raises
2 × 12
Side Plank Hip Drops
2 × 12 / side

Keep landmine press at 70–80% on padwork days to protect shoulders.

Day 3 — Kettlebell Power + Full Six-Pack

Hip power, posture, full midsection

Alternating KB Swing
2 × 12 / hand
KB Lateral Swing
2 × 12
KB Halo (rotational)
2 × 12 / side
KB Around-the-World Uppercut
2 × 12 / side
KB Renegade Drag
2 × 12 / side
Gorilla Row (KB/DB)
2 × 10
Hanging Leg Raises
2 × 10–12
Russian Twists
2 × 20
Heel Taps
40 / side
Crunches
100
Hollow Hold (optional)
20–30s × 1 — max 2×/week

If KB feels heavy, do 2×8 and focus technique. Stop any movement that reproduces pain.

Daily Posture Routine (do every day)

3-minute reset or spread through day

Chin Tucks — 2×10 (5s hold). Cue: neck back, not chin down.
Wall Angels — 2×10. Keep ribs down and lower back flat.
Doorway Chest Stretch — 2×30s. Open chest; don't push hard.
Scapular Retractions — 2×15. 2s squeeze.
Serratus Wall Slides — 2×10. Forearms on wall; slide slowly; ribs tucked.
Dead Hang — 20–30s optional.

Quick reset: 20s chin tuck holds, 10 wall angels, 30s doorway stretch.