ProgramGym MasteryPart 13Workout 1
Phase 4 · Part 13 · Workout 1

PART 13: HYBRID SPLIT

Upper, lower, & full body split

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Workout 1

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6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Bodyweight Bulgarian Split Squat

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Put Weight into Single hip NOT Knee, Slight Hinge if you have Knee Problems, Back Foot Raised on Small Platform.
Exercise demoVideo or GIF slot
Exercise 02

Exercise Ball Hamstring Curls

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Raise Hips into Bridge, Keep Hips High While Extending Knee Straight, Use Hands to Stabilze Hips.
Exercise demoVideo or GIF slot
Exercise 03

Kettlebell Single Leg RDL

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Put Weight into Planted Hip, Hinge at the Hips.
Exercise demoVideo or GIF slot
Exercise 04

Kettlebell Goblet Squat

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Hold Kettlebell Against Chest, Drive Through Hips.
Exercise demoVideo or GIF slot
Exercise 05

Kettlebell Lateral Lunge

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Hold Kettlebell Against Chest, Step Sideways Putting Weight into Hip Joint.
Exercise demoVideo or GIF slot
Exercise 06

Seated Hip Abduction Machine (DROPSET)

Sets4
Reps / Time30
Rest30-60 Seconds
Coaching notesShowHide
Start Heavy and Reduce Weight as You Fatigue, Drive Knees Outward against pads, Squeeze Glutes, Tuck Tail.
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