Level 3

Full body workouts
Exercises 22 Nov 2010
Hybrid 1: Shoulder park squat to torch press, step 1

Do each hybrid as a circuit, completing all your circuits before going on to the next hybrid.

 

Hybrid 1- Sagittal plane
Circuits 4 Reps 12
 
Hybrid 2 - Frontal plane
Circuits 2 Reps 12
 
Hybrid 3 - Transverse plane
Circuits 2 Reps 12

Hybrid 1: Shoulder park squat to torch press, step 1

Hybrid 1: Shoulder park squat to torch press, step 1
  • Start with the clubs in the shoulder park position.
  • Lower into a squat until your thighs are parallel to the floor, keeping your knees in line with your toes.

Hybrid 1: Shoulder park squat to torch press, step 2

Hybrid 1: Shoulder park squat to torch press, step 2
  • Push back up powerfully through your heels as you press the clubs directly upwards so both arms and clubs are vertical.


Hybrid 1: Double outside leg swing, step 1

Hybrid 1: Double outside leg swing, step 1
  • Start in the order position with your feet close together.

Hybrid 1: Double outside leg swing, step 2

Hybrid 1: Double outside leg swing, step 2
  • Let the clubs fall and swing outside your legs.
  • Bend at the hips as the clubs swing, then drive through your heels and snap your hips forwards.
  • Use momentum to swing the clubs up to just above shoulder height.

Hybrid 1: Double sagittal swipe, step 1

Hybrid 1: Double sagittal swipe, step 1
  • Start in the order position.

Hybrid 1: Double sagittal swipe, step 2

Hybrid 1: Double sagittal swipe, step 2
  • Send the clubs behind your back. Bring the clubs forwards to the start position in a swift, powerful motion.

Hybrid 2: Inside frontal pendulum, step 1

Hybrid 2: Inside frontal pendulum, step 1
  • Start in the order position.

Hybrid 2: Inside frontal pendulum, step 2

Hybrid 2: Inside frontal pendulum, step 2
  • Push the club out to the side across your body.

Hybrid 2: Inside frontal pendulum, step 3

Hybrid 2: Inside frontal pendulum, step 3
  • Let the club fall and swing in an arc, using hip drive to aid momentum so that the club swings out to the side up above your shoulder.

Hybrid 2: Mill, step 1

Hybrid 2: Mill, step 1
  • Start in the order position and push the club out to the side across your body.

Hybrid 2: Mill, step 2

Hybrid 2: Mill, step 2
  • Let it fall and swing in an arc, using hip drive to aid momentum so that the club swings out above your shoulder.

Hybrid 2: Mill, step 3

Hybrid 2: Mill, step 3
  • When it reaches shoulder height, twist your body so it goes down behind your back, then quickly drive that arm forwards and return to the start.

Hybrid 2: Frontal circle, step 1

Hybrid 2: Frontal circle, step 1
  • Start in a torch press position.

Hybrid 2: Frontal circle, step 2

Hybrid 2: Frontal circle, step 2
  • Let the club fall down to the side with your arm straight.

Hybrid 2: Frontal circle, step 3

Hybrid 2: Frontal circle, step 3
  • Swing the club round in a circle and start to decelerate when the club rises to shoulder height so you pause briefly at the top before repeating the move.

Hybrid 3: Single club baseball swing, step 1

Hybrid 3: Single club baseball swing, step 1
  • Start with a double-handed grip with the club over your shoulder.

Hybrid 3: Single club baseball swing, step 2

Hybrid 3: Single club baseball swing, step 2
  • Keeping your elbows high, swing the club across your chest and behind your opposite shoulder.
  • Swing backwards and forwards in a powerful but controlled motion.

Hybrid 3: Inverse transverse swing, step 1

Hybrid 3: Inverse transverse swing, step 1
  • Start in the order position and allow the club to swing outside your opposite leg.

Hybrid 3: Inverse transverse swing, step 2

Hybrid 3: Inverse transverse swing, step 2
  • Use hip drive to swing the club up and across your chest with a straight arm until it’s above your shoulder.

Hybrid 3: Tranverse arm cast, step 1

Hybrid 3: Tranverse arm cast, step 1
  • Start in the order position, then send the club over your opposite shoulder and down your back.

Hybrid 3: Tranverse arm cast, step 2

Hybrid 3: Tranverse arm cast, step 2
  • Rotate your shoulder to bring the club behind the same shoulder before drawing it forwards and back to the order position.
For more exercise, weight-loss and diet tips, get the magazine. Subscribe now and we'll give you 5 issues for £5!  Alternatively, get MF's brand new interactive edition.