Full Body Hybrid Hypertrophy Training!

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Full workout:

1. Training Focus
    •    DE Upper: Speed strength & power with ballistic movements (e.g., med ball throws).
    •    RE Lower: Muscle hypertrophy with mid-high volume and low RIR (Reps in Reserve).

2. Dynamic Warm-up (R.A.M.P)
    •    Raise: Ski-erg (5 min)
    •    Activate & Mobilize:
    •    Frog stretch
    •    Deep squat-hindu push-up

3. DE Upper (Power)
    •    Med Ball Power Throws:
    1.    Med Ball Slam – 2×5
    2.    Med Ball Chest Pass – 2×5
    3.    Med Ball Rotational Slam – 2×5
    4.    Med Ball Rotational Throw – 2×5
    •    Speed Strength
    •    Landmine Clean Rotational Punch – 2×6

4. RE Lower (Hypertrophy/Build)
    1.    Romanian Deadlift (RDL) – 1×10, 1×8, 1×6, 1×6, 1×10 (RIR 2,1,1,0)
    2.    Rear Foot Elevated Split Squat (RFE SS) – 1×8, 1×6, 1×6, 1×6 (RIR 2,1,1,0)
    3.    Slider Single-Leg Curls – 3×8E
    4.    Kettlebell Front Squat – 1×10, 1×8, 1×6, 1×8
    5.    Single leg Calf raise: 3x8-10


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Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).

Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!