What we leave out

Why we leave things out

Nobody is standing next to you when you do a Hibrido session. We never see you move, and you cannot ask us whether you are doing it right. So we only program movements you can learn from a short description and do safely on your own.

Every movement below is a good movement with a coach beside you. We are not saying they are bad. We are saying they are not safe to hand to a stranger in writing.

The list

These are left out on purpose, from every session, in both versions and at every level.

Olympic lifts: the snatch, the clean and jerk, and their variations

They are fast and technical, and the bar ends up over your head. Learning them takes months with a coach, and a small mistake at that speed can hurt your back, your shoulders or your wrists.

Muscle-ups

They take a lot of strength and a particular technique that almost everyone learns with someone helping. A rep that goes wrong can drop you, or hurt your shoulders at the top.

Kipping and butterfly pull-ups

They use a swing to go faster. Without strong shoulders and good timing, that swing puts a sudden jolt through the shoulder joint. We program strict pull-ups instead, where your muscles do all the work.

Handstand push-ups

You are upside down, and at the bottom your whole weight is on your head and neck. If you slip or lose your balance, you land on your neck. Shoulder presses and push-ups train the same muscles the right way up.

Ring work

Gymnastic rings move in every direction, so your shoulders have to hold you steady the whole time. It is hard to learn without a coach, and easy to get wrong in ways you cannot feel.

GHD sit-ups

On a GHD machine you lean back past flat, which puts a lot of strain on your lower back and the front of your hips. Doing too many too soon is a known way to get badly hurt. Ordinary sit-ups, planks and dead bugs train the same muscles.

Box jumps

When you get tired, a missed jump means a shin against the box or a fall. Box step-ups give your legs the same work without the chance of falling.

What we do include

What is left is a lot: squats, deadlifts and presses with a barbell or dumbbells, rows and strict pull-ups, lunges, carries, kettlebell swings, running, rowing, ski and bike machines, jump rope, and core work on the floor.

Each of these can be learned from a short description and made easier safely. That is why every session has three levels. The movements stay the same and only the weight, the reps and the distances change, so everyone can do the same session.

The result is a shorter list of movements than you would see on a gym whiteboard, and sessions that can feel alike from time to time. We think that is the right trade for people who train on their own.

Changing the list

These rules are written into the project itself, not only into this page. The AI model that puts each session together can only choose from our list of movements, and none of these are on it. A program checks every session against the list before it is saved.

Adding any of them would take a written decision explaining why it is now safe, reviewed and accepted like any other change to how Hibrido works. It cannot slip in with a small code change, or by asking the model.