HYBRID STRENGTH
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YOUR CART

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.

WHITE BAND

Skills

In 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

Workout

Kettlebell Swings x 10,
Shin Box x 1e/s
​- 10 rounds in 10 minutes Women 12kg, Men 20kg

YELLOW BAND

Flow

High Bridge to Pull Through.
Hips must be fully extended at the top of the bridge.
Perform the flow continuously for 1 minute.

Skills

In 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 

Workout

Kettlebell 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

PURPLE BAND

Flow

TBC

Skills

Workout


GREY BAND

Flow

Skills

Workout

Location

What Our Clients Are Saying

I have trained with both Chris and Joanne and attended their classes for years. They are amazing at what they do, very skilled and totally dedicated to helping you achieve your goals. If you're bored of the gym or want a challenging but enjoyable workout, try some of the sessions at Hybrid Strength

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