Routine#1680

What would happen if I do this type of routine that I thought of in my head instead of the regular one what if I do three days of full push-ups, full leg raises, full pull ups, assisted squats (I can’t do full or half squats yet because of ankle mobility, I’m trying to fix that), glute bridges (I can’t do full bridges yet) and bent leg twists. Then the next three days I do wall push ups, knee raises, wall pull ups, assisted squats, glute bridges and straight leg twists. Would this help me more since it’s mixing it up with easier exercises or would it slow me down because I saw a video of Hampton saying that doing easier exercises help you practice the movements and help with joint health?

Hey. This is Chrys, one of the trainers at Hybrid.

Mixing hard and easy variations isn’t a bad idea at all. Hampton’s right that easier versions help you groove the movement and keep your joints happy. But the way you’ve laid it out would probably slow you down, not speed you up.

Here’s why: doing full pushups, full leg raises, and full pull-ups three days in a row is a ton of volume on your joints, tendons, and nervous system. Even if you’re strong enough to do them, you won’t recover well enough to actually progress. Then following that with three days of the easier stuff doesn’t balance it out but rather it just turns your whole week into constant training with no real structure.

A better approach is what the Hybrid Routine already does: hard variation once, easier variation the next workout, not the next day. That gives you strength practice and skill practice without burning you out. If you want to mix levels, do it like this:
Hard variation, rest or easier version, rest then rinse repeat.