STRENGTH, CONDITIONING & MOBILITY GRADING
Our Strength, Conditioning and Mobility classes are designed to make you stronger, fitter and move better and the grading system will give you a way to set goals and measure your progress.
Testing for White, Yellow and Purple bands can be done in class, and you must be able to complete both the Skills and Workout in the same session. The focus is on safety and technique. There is a 3 strike rule, so if we deem anything to be unsafe or your technique doesn't meet the required standard, you will be given cues and two opportunities to correct the issue. If it is repeated a third time the test will be stopped and you will have to retake the test on another day.
In certain circumstances the ‘standard’ weight may be adjusted at the discretion of a Hybrid Strength instructor.
Testing for White, Yellow and Purple bands can be done in class, and you must be able to complete both the Skills and Workout in the same session. The focus is on safety and technique. There is a 3 strike rule, so if we deem anything to be unsafe or your technique doesn't meet the required standard, you will be given cues and two opportunities to correct the issue. If it is repeated a third time the test will be stopped and you will have to retake the test on another day.
In certain circumstances the ‘standard’ weight may be adjusted at the discretion of a Hybrid Strength instructor.
WHITE BAND
SkillsIn order to attain the white band you must complete the following, as well as the White Band Workout:
1) Toe Touch 2) Single Leg Balance x 15 seconds on each leg 3) No Hand Get Up x 1e/s - Women 8kg, Men 12kg 4) Kettlebell Swings x 10 - Women 12kg, Men 20kg 5) Press Up Position Plank 30 seconds |
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WorkoutKettlebell Swings x 10,
Shin Box x 1e/s - 10 rounds in 10 minutes Women 12kg, Men 20kg |
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YELLOW BAND
FlowHigh Bridge to Pull Through.
Hips must be fully extended at the top of the bridge. Perform the flow continuously for 1 minute. |
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SkillsIn order to attain the yellow band you must complete the following, as well as the Yellow Band Flow and Workout.
1) Deadlift x 5 (any equipment). Men: Bodyweight, Women: 3/4 Bodyweight 2) Goblet Squat x 5. Men: 20kg, Women: 12kg 3) One Arm Swing x 10/10. Men: 20kg, Women: 12kg 4) Kettlebell Press x 5/5. Men: 20kg, Women: 12kg 5) Hang x 30 seconds. Men: Flexed Arm Hang. Women: Dead Hang |
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WorkoutKettlebell Jogging. Men: 16kg, Women: 10kg
- Two Hand Swings x 1 min - Alternating Swings x 1 min - Clean & Press x 1 min each side - One Arm Swing x 1 min each side - Clean & Squat x 1 min each side - One Arm Swing x 1 min each side - Clean & Push Press x 1 min each side - Swing Roundabouts x 2 min |
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PURPLE BAND
Flow |
Skills |
Workout |
GREY BAND
Flow |
Skills |
Workout |