Elliott Hulse, Cscs

ELLIOTT HULSE, CSCS
WWW.LEANHYBRIDMUSCLE.COM
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© 2011 Elliott Hulse
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www.LeanHybridMuscle.com
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NOTICE
The information presented is not intended for the treatment or prevention of disease,
nor a substitute for medical treatment, nor as an alternative to medical advice.
This publication is presented for information purposes, to increase the public knowledge
of developments in the field of strength and conditioning. The program outlined herein
should not be adopted without a consultation with your health professional.
Use of the information provided is at the sole choice and risk of the reader. You must
get your physician’s approval before beginning this or any other exercise or nutrition
program. This information is not a prescription. Consult your doctor, nutritionist or
dietician for further information.
WWW.LEANHYBRIDMUSCLE.COM 2
Lean Hybrid Muscle “Portable”
By John Cortese CSCS
Foreword
By Elliott Hulse
The Lean Hybrid Muscle, muscle building and fat loss system is the
absolute BEST way to get fast fitness results that last. In a combined 47
years of experience Mike Westerdal and I have tried practically every single
program on the market. Some have been very useful, others... not so much.
When we designed the second edition of LHM, Lean Hybrid Reloaded, we

wanted to make sure that not only did our program contain the absolute
best workouts and meal plans for fast results... we wanted to make sure
that EVERYONE could follow our plan and that there were absolutely zero
excuses for not getting it done!
The new and improved “reloaded” version of LHM is designed to be

completed with all of the most typical training equipment found in more
fitness gyms. This change has added to the amount of people that we could
help burn fat and build muscle with our system... but there was still something
missing.
What about the guy who is on the road. The training warrior who has to
make due with very little or no training equipment while traveling. Well, that
is why we asked our friend and fellow strength and conditioning coach,
John Cortese, to put together what he believes are the best hybrid training
workout that require a little equipment as possible. In fact these are the
workouts John Cortese would perform himself while attending fitness
seminars and traveling for work when he didn’t have access to a full gym.
This Portable edition is all about getting back to the basics with workouts
you can do anywhere, anytime with minimal equipment. They are fast,
effective and challenging. We want to thank John for his efforts in creating
this outstanding plan which is perfect for those of us who are on the go and
travel a lot.
You’ll find that John’s “ LHM portable workouts” can be done with bodyweight
only, or if you have the ability to carry a few things in your travel bag, just a
band or even a kettle bell.
We are confident that if you follow the Lean

Hybrid Muscle hybrid diet and use our system
while at home, these workouts will not only keep
you in great shape, they will add a brand new
twist to your workouts that may even result in
faster results.
To a leaner, stronger body this year,
Elliott Hulse & Mike Westerdal
Table of Contents
Disclaimer 6
THE BEST OF ALL WORLDS – HYBRID TRAINING 7
THE TYPE-III SUPER MUSCLE FIBERS 9
INTRODUCTION To Lean Hybrid Muscle Portable 13
EXPLANATION 16
15 LHM – PORTABLE “RANDOM WORKOUTS” 20
EXERCISE DATABASE 25
About The Author John Cortese 51
ABOUT THE LEAN HYBRID MUSCLE FOUNDERS 52
Disclaimer:
You must get your physician’s approval before beginning this exercise program.
These recommendations are not medical guidelines but are for educational
purposes only. You must consult your physician prior to starting this program or
if you have any medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals only.
The information in this report is meant to supplement, not replace, proper

exercise training. All forms of exercise pose some inherent risks. The editors and
publishers advise readers to take full responsibility for their safety and know their
limits. Before practicing the exercises in this book, be sure that your equipment is
well-maintained, and do not take risks beyond your level of experience, aptitude,
training and fitness. The exercises and dietary programs in this book are not
intended as a substitute for any exercise routine or treatment or dietary regimen
that may have been prescribed by your physician.
See your physician before starting any exercise or nutrition program. If you
are taking any medications, you must talk to your physician before starting
any exercise program, including Lean Hybrid Muscle. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.
Don’t perform any exercise unless you have been shown the proper technique by
a certified personal trainer or certified strength and conditioning specialist. Always
ask for instruction and assistance when lifting. Don’t perform any exercise without
proper instruction. Always do a warm-up prior to strength training and interval
training.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician
or a registered dietician. If your physician recommends that you don’t use Lean
Hybrid Muscle, please return the Report for a full refund.
THE BEST OF ALL WORLDS – HYBRID TRAINING
Primal
Of all the training philosophies hybrid muscle training may be the least well-
known. Ask most guys at the gym about it and you’re likely to get not much
more than a confused look. I guarantee that before long, that will change
and you’ll hear more and more guys talking about the incredible results
they’ve gotten from hybrid training. Let’s take a closer look at what it is and
how it can ramp up your training results.
The general definition of “hybrid” is combining two or more different things,

aimed at achieving a particular objective or goal. For our purposes, the
goal of hybrid training would be to take all the good stuff from the training
philosophies we’ve been talking about, leaving the “cons” aside. In other
words, hybrid training has all the best aspects of the common training
philosophies, without the negatives—or cons. It’s really a win-win situation.
So you’re thinking, “Okay, that’s great. But I still don’t know what it is.”
By definition, we could combine any of number of training philosophies and

have a hybrid training program. But for our purposes, we have a specific
goal in mind, which is the development of a hybrid muscle fiber. We’ll talk
more about that in the next chapter. For the goals that we want to achieve,
the hybrid training that we’re going to discuss is one that combines both
resistance and cardio activities. By combining the two in this body weight
program, we’re able to put on lean muscle and burn unwanted body fat at
the same time.
The other cool part about this approach is the fact that hybrid training works
in harmony with our bodies. Remember that our bodies are still living in
the Stone Age so, by their very nature, they’re going to respond best to
movements, activities, and regimens that mimic things our ancestors did
every day. Training with your body weight is about as primal as it gets.
Mankind has been training this way for thousands of years.
Our goal is to increase the
mitochondrial density of our
muscle fibers. Mmitochondria
are the cellular power plants—
as their density increases, more
fuel is delivered to the cells at
a greater pace. This essentially
enables our Type-I, Type-IIA,
and Type-IIB muscle fibers to
“morph” into Type-III muscle
fibers, which are stronger, more
powerful, and more resistant to
fatigue than the others. Training
our muscle fibers to behave like
Type-III hybrid muscle fibers
sets the stage for developing a
lean, muscular physique in less time.
Let us take a close look.
THE TYPE-III SUPER MUSCLE FIBERS
Muscle-fiber
Our bodies are not made of just

one sort of muscle fiber—there
are actually different types. Our
muscles are made up of three basic
types of muscle fiber: Type-I, Type-
IIA, and Type-IIB. Each of these
fibers reacts differently to physical
activities such as performing cardio
or resistance training. The Type-I
fiber is known as a slow-twitch
(ST) fiber, meaning that it contracts
slowly. Slow-twitch fibers also have
a high resistance to fatigue. Both
of the Type-II fibers are fast-twitch
fibers (FT-A and FT-B), meaning
that they have a quicker contraction time than Type-I fibers. But unlike
Type-I fibers, they have a low resistance to fatigue.
But did you know that there is another type of muscle fiber that we don’t
often hear about? Well, it exists. And it’s known as Type-IIC, or Type-
III, muscle fiber and what’s so amazing about it is that it behaves like a
combination of the other muscle fiber types. Let’s talk about the different
types of muscle fibers, including Type-III.
Each person has his/her own unique combination of the different muscle
fiber types. The specific combination of muscle fiber types that each person
has determines how well he/she is suited for different physical activities.
That’s why it’s easier for some guys to gain muscle than others. Guys who
are high in slow-twitch fibers and lower in both the fast-twitch fibers are
better suited to performing aerobic activities for long periods. They’re the
guys who are natural born long-distance runners and swimmers. That’s
because the slow-twitch fibers are really resistant to fatigue.
On the flip side, guys who are high in fast-twitch fibers and low in slow-
twitch fibers aren’t usually the ones you see running marathons. These
guys are natural born weight lifters. It can be broken down even further—
the composition of Type-IIA and Type-IIB fibers determine the particular
type of weight training activities that are the best match for each person.
Type-IIB fibers produce more power than Type-IIA and Type-I fibers but
they are also highly sensitive to fatigue so they’re recruited when doing
explosive movements for short periods. The Type-IIA fibers produce more
power than Type-I fibers but nothing like Type-IIB.
Each person has his or her own unique composition of the three different
types of muscle fibers. The specific combinations in each person are
determined by genetics. As a rule, these are things we can’t change about
ourselves. You can’t change the natural color of your eyes or skin, or how
tall you are. Genetic characteristics are hardwired and determined before
we’re even born so there just isn’t much we can do to change those things.
But what if there is something you can do about the composition of muscle
fibers in your body? And what about the Type-III muscle we mentioned
before? What happened to that? Well, we’re going to tell you about that
muscle fiber right now and this is where it really gets interesting.
Type-III muscle fibers are really a hybrid of sorts, having the best
characteristics of the other three fibers. They’re great for explosive
movements and power that come from Types-IIA and IIB, plus they’ve
got some of the aerobic endurance characteristics of Type-I muscle
fibers. Sounds great, huh? Well they are—the problem is that generation
after generation of “easy living” has all but wiped out this incredible
hybrid muscle fiber from our bodies. Think about it—our ancestors lived
very differently from how we live today. Their lifestyles were physically
demanding and their very survival depended on their physical abilities
like strength, speed, and endurance.
Ancestors
Except for the occasional bar fight, we don’t really have to worry about
that today, so we don’t really have a need for these hybrid muscle fibers.
But if our ancestors were able to develop them, then why can’t we? The
good news is that modern guys can develop Type-III hybrid muscle fibers.
The secret to pulling it off lies in how you train. And to build Type-III hybrid
muscle like our ancestors did, you have to train like our ancestors would
have lived their everyday lives.
Hybrid training enables us to build muscle and burn fat at the same time by
building the Type-III muscle fiber that we’ve talked about. This, we know, is
a cross between Type-I (slow twitch) and Type-IIB (fast twitch) muscle fibers
or, in other words, a hybrid muscle. What it actually does is reconfigure
existing muscle fibers by increasing mitochondrial density. Mitochondria are
our cells’ powerhouses. They supply most of
the cells’ supply of ATP, which is the fuel that
cells need. By combining resistance training,
such as muscle training and strength training,
with cardio training in the same set, we force
the thicker stronger Type-II muscle fibers to
behave more like Type-I fibers.
Len
What we’re talking about here isn’t just novel
theory but something that a number of highly-
respected fitness experts have investigated
and studied.
One of these is Len Schwartz, who pioneered the concept of “long

strength,” which is “the ability to exert significant strength for an extended
period of time.”
John Parillo was another proponent of the long strength concept. Both
men developed training strategies specifically designed to increase
mitochondrial density and essentially reconfigure the fiber composition of
the working muscle groups. Eventually, the muscles develop long strength
and actually “morph” into Type-III muscle fiber.
Ori Hofmekler is the third training expert who became a firm believer of
the long strength concept. Ori developed a weight training system that he
called, “Controlled Fatigue Training.” According to Ori, this type of training
helped develop these super-hybrid muscles—ones that were capable of
generating and sustaining strength for extended periods.
What these three men had in common

is that each of their developments were various forms of hybrid training.
In other words, they mimicked the way that our ancestors used to live.
They didn’t train with weights one day and run laps the next. No. The kinds
of activities they did every day would have been very much like the hybrid
training we’re talking about.
Our ancestors were both

muscular and lean and it
didn’t result from things they
set out intentionally to do
but rather, it was a natural
byproduct of the way they
lived their lives. They were
able to both build muscle
and burn fat at the same
time without even having to
consciously think about. By
adopting some of the very
same training principles that
they employed, modern man
can achieve the same results.
INTRODUCTION
To Lean Hybrid Muscle Portable
First off, thank you for checking out Lean Hybrid Muscle and taking the time
out of your busy schedule to better yourself. That right there is a big step in
becoming a better version of YOU. Congrats!
In a world full of information on getting stronger, losing fat, building muscle,

eating right, etc, it can be extremely confusing and overwhelming for most.
Some of the most common questions that arise when starting a fitness
routine include…
 “Where do I start?”
 “How do I begin?”
 “How many sets and reps should I use to (insert goal here)?”
 “How many days per week should I train?”
You can see how confusing this can be? Luckily, this plan will help squash
all questions and concerns about where to start, how to do it, and what
exactly you need to do to become the absolute best version of YOU, without
building up loads of stress and anxiety in the process trying to plan your
own workouts! Trust me, as a strength & conditioning coach, nothing is
more liberating than having a “done-for-you” plan of attack that just lets
you EXECUTE and reap the rewards from your hard work.
The basis behind Lean Hybrid Muscle – Portable, was to create a plan that
anyone could use with minimal equipment, while on the go (traveling) or
even during busy periods of one’s life (school, work, etc); this plan could
even be a great substitute for some needed time away from the gym.
Luckily, you can get AWESOME workouts with little or no equipment at
all! Somewhere along the line, we’ve been brainwashed into thinking that
you absolutely cannot get a great workout without having lots of fancy
equipment, workouts that last upwards to 2 hours (WASTE OF TIME),
performing endless body-building routines and isolating body-parts one day
at a time (again, waste of your time) and becoming a slave to your routine.
Let me state this: YOUR TRAINING SHOULD NOT TAKE OVER YOUR
LIFE. Look, I’m all for training hard, don’t get me wrong. But there comes a
time in your life when you have other priorities: family, girlfriend, boyfriend,
school, work, etc. If you are constantly obsessing over the tiniest amount of
detail and stressing over every little detail of your training program, you are
really missing the boat! Training should enhance your life, not take it over!
Unless you are a professional athlete or bodybuilder, you can get away with
being a little more “Relaxed” with your training.
What do I mean by “relaxed”? ENJOY training. Have FUN with it. Be patient.
Work HARDER by training SMARTER, not LONGER. Longer workouts don’t
always mean you had an efficient training session. Just because the guy
next to you has been in the gym for 3 hours does not mean your 30 minute
workout was any less effective. In fact, your 30-minute, ball-busting session
you just performed is much more efficient than the guy who has been training
arms for 2 hours. See where this is going?
My background lies in development of strength, speed, and power for

athletes, so nearly every workout you will perform in the LHM – Portable
is highly based around development of these qualities. This will help you
feel and move like an athlete again, a quality most of us tend to lose as our
jobs and families take over as priority in our lives and the further away from
competition or FUN we stray. In order to stay truly LEAN, STRONG, and
feeling GREAT, these athletic, travel-based training sessions will be highly
efficient, even without much equipment on hand.
The GREAT thing about LHM – Portable is now you have a plan of action.
Most people simply will not train on vacation or during times of business
because they simply don’t have
a plan to work from, they have
a million excuses not to train,
or they simply don’t care In
your case, I hope it’s not the
latter. Having something laid
out for you that will literally take
25-40 minutes of your day will
help simplify your life and let
you move on with your day.
It’s really simple. It won’t be easy by any means though! Sometimes, the
simplest training sessions are the most difficult. If you’re used to marathon
training sessions with long rest breaks, you may be in for a rude awakening
to how brutal a fast-paced 30 minute workout can be. Trust me on this one.
Not only will this program give you access to a full 8 week program, but you’ll
also get 15 random workouts to pick from while you’re on vacation, traveling,
etc. Away on vacation for a few days? No problem, just pick a workout from
the 15 Random Workouts section and get to work! Also, if you’re not sure
on how to perform a certain exercise, you can always refer to the Exercise
Database section where you’ll have pictures and a brief explanation on how
to perform each exercise with correct technique and form.
There you have it. Your “no-excuses, LHM Portable” plan for building
muscle and strength, losing fat, and finally eliminating any excuse you
may have to NOT exercise even when you’re travelling, on a low budget,
or simply want to free yourself from the clutter and distractions of a busy,
hectic gym.
Time to get to work!
EXPLANATION
What You Need
This program asks the trainee to have SOME equipment. What exactly
will you be using?
 Your bodyweight (YOU).

 A band or set of resistance bands.
 A kettlebell, adjustable dumbbell, or both.
That’s it! You can easily pack these things with you on the go. The great
thing about this training program is you really don’t have an excuse when
you’re travelling, or busy with work/school, to get in a great workout. You can
perform these workouts anywhere, anytime, day or night, inside your room,
hotel room, park, beach, on campus (that would be pretty sweet to see), etc.
Get creative, but don’t let your imagination limit you! If you have these
3 pieces of equipment, you can get in a solid workout any day of the week!
Kettlebells
Kettlebells are a great tool to build strength,
muscle, coordination, rhythm, and conditioning.
They are also a very efficient tool in that you
can put them in the trunk of your car and bring it
with you wherever you go. If you’re traveling by
plane, this may be an issue, so don’t stress if you
absolutely cannot get access to it. Most gyms
have dumbbells you can use, even in most hotels
nowadays, so those are an option as well.
If you can’t get access to a kettlebell (I know not
everyone has one), you have a few options: Buy one.
Use a dumbbell instead (adjustable dumbbells are
great as you can quickly change resistance without
carrying out 10 different dumbbells with you).
I know, what you’re thinking. “But those things are

pretty expensive, aren’t they?” Kettlebells aren’t
cheap, especially when you add in the cost of shipping. You can search
for these on EBay where you can usually find some pretty good deals
with low shipping costs. Even if you opted to get a new one or a couple
new ones (I think everyone should invest in a 35, 44, and 53 lb Kettlebell)
the money you spend will be definitely be worth it. If you are new to using
them, practice with light dumbbells. But the feel of using a kettlebell is a bit
different, so always start light and conservative at first.
Resistance Bands
These are another very versatile training tool that allows you to perform
literally hundreds of exercises, while taking up minimal space.
You are only limited by your imagination with

these! The great thing about them is that you can
pack up a full set of bands in a suitcase, duffle
bag, backpack, etc and never even notice that
they’re there.
I got a full set of resistance bands from Elite FTS. They are super high
quality and will last you quite a while. Don’t go for cheap with these. Go for
high quality. These are what you’ll need to get an efficient workout without
worrying if the bands are going to snap in your face during an exercise.
That will just hurt and make you look funny in the process. It’s very
important to take this concept in: Do not opt for cheap when you purchase
bands. I prefer the bands over at EliteFTS, but you can also search for Iron
Woody Bands. Perform Better sells them too. Just get a high quality brand
and you won’t be sorry.
It’s probably a good idea to get a full set, but if you are on a tight budget
or just don’t feel like buying a full set, that’s fine. Just get 2 or 3 bands of
different tension and get to work.
You can get your bands here  Elite FTS Resistance Bands
Bodyweight
Not much is really
needed to say here.
Moving your body
through space is a
great way to build
strength, burn fat,
and feel great. After
all, bodyweight
training is used almost exclusively by gymnasts – are they fat, out-of-shape,
or lacking muscle? I think not! Some of the greatest athletes in the world
grew up on nothing but bodyweight training (Herschel Walker) and were
absolutely dominant.
Now you can see how simple it will be to use this program. No more over-
analyzing. No more stress. No more worrying about how you’re going to get
a workout in when you’re on the road travelling. No more excuses. Now you
have a plan; it’s time for you to execute it!
Good luck!
The LHM- Portable Program
Many of our exercises will challenge you physically, mentally, and

emotionally. These are highly athletic-based movements and will leave
you feeling refreshed, rejuvenated, and coming back for more.
The workouts listed below are for you to choose from as you see fit. The
great thing about them is they are all different in one way or another. Once
you get accustomed to these sessions, you may even get creative and add
or subtract your own movements in! Just know that just because you “only”
have a kettlebell, a couple bands, and your own bodyweight does NOT
mean you still can’t get in an effective workout.
When you’re on the road or pushed for time, these types of sessions are
the answer you’re looking for.
You may even find you enjoy using these types of workouts in addition to
your current routine. The great thing about the LHM – Portable workouts
is that they are fairly low-impact on the nervous system and joints, so they
often leave you feeling refreshed, loose, and energized.
Cool stuff, right?
These sessions are fairly simple

on paper, but don’t let the
simplicity fool you! The length of
time and the number of exercises
in a session are not always
indicators of a great workout.
Most of these sessions will
not last any longer than 30-40
minutes (including a warm-up).
15 LHM – PORTABLE “RANDOM WORKOUTS”
Notes: KB = Kettlebell, BW = Bodyweight, 1A/1B type of format denotes
an alternating set i.e. perform 1 set of 1A, then 1 set of 1B, then back to 1A,
etc. Sometimes the rest periods are not written, go by feel and challenge
yourself to your own ability and fitness level.
Workout #1
1A. KB Goblet Squat 5 x 15, 15, 12, 12, 10
1B. Vertical Jump 5 x 10
Rest 45 – 60 seconds between 1A/1B.
2A. Feet Elevated Push Up 3 x Max Reps
2B. Band Pull-Apart 3 x 25 – 30
3. Chin Ups 3 x Max Reps
Rest 30 – 45 seconds between 2A/2B.
3-5 3 – 5 Rounds for Time
KB Swing x 10
Burpees x 10
Mountain Climbers x 100
Workout #2
1A. KB Clean and Press 5 x 5 – 10 /arm
1B. KB 1-Arm Row 5 x 12 – 15 / arm
2A. KB Rack Lunge 3 x 10 – 12 / leg
2B. Lunge Jumps 3 x 8 – 10 / side
3A. Hip Thrust 2 x 15 – 20
4. KB Swings 10 x 30 seconds “on”, 30 seconds “off”
Workout #3
Perform as many rounds as possible in 25 minutes
1A. Jump Squat x 10
1B. 1-arm Swing, Narrow Stance x 10/ arm
1C. Band Push Ups x 20
1D Burpee-Pull Up x 10 (Perform a burpee, then jump
up to a pull-up bar and do a pull-up).
Workout #4
1A. Overhead Walking Lunge 4 x 10/ leg (switch hands each set)
1B. Band Iron-Cross Good Morning 4 x 10 – 12
2A. 1-Arm KB Military Press 3 x 12/arm
2B. 1-Arm KB Curl 3 x 8/arm
3A. Deck Squat Jumps 5 x 10 – 15 (Rest 45 – 60 seconds between sets)
Workout #5
1A. KB Windmill 5 x 5/arm
1B. Off-Set Push-Up 3 – 4 x Max Reps
2A. Bodyweight Prisoner Squats 3 – 4 x 30 – 50
2B. Band Face Pull 3 – 4 x 12 – 15
3A. Banded KB Swing: 5 minutes x 15/15 (15 “on”, 15 “off”)
Workout #6
Perform each exercise in circuit fashion for time;
Reps of each exercise: 30-25-20-15-10-5
1A. Reverse Prisoner Lunge
1B. KB Snatch (reps = total for both arms)
1C. Close Grip Push Up
1D. Burpees
2A. Planks 2 x 60 seconds
Workout #7
1A. Standing Long Jump x 20 total jumps
2A. KB Clean-Press-Snatch-Press 4 x 3 – 5/arm
2B. Lateral Line Hops 4 x 30 seconds
3A. Band Pull Apart x 75 - 100 reps
3B. Clap Push Ups x 75 - 100 reps
4 Sprints 10 x 50 yards (preferably on hill or grass; if you run on flat
surface use a running start and sprint at 85-90% speed. Focus on
staying relaxed! ) Walk back to starting line for your rest period.
Workout #8
1A. Suitcase Deadlift 3 – 5 x 8 – 10/side
1B. Birddog 3 – 5 x 8 – 10
2A. Alternating Push Up on Object 2 – 4 x Max Reps
2B. 1-Arm KB Thruster 2 – 4 x 6 – 10/arm
3A KB “Tabata” Goblet Squat 8 x 20 seconds ON, 10 seconds OFF
(4 minutes)
Workout #8
1A. Suitcase Deadlift 3 – 5 x 8 – 10/side
1B. Birddog 3 – 5 x 8 – 10
2A. Alternating Push Up on Object 2 – 4 x Max Reps
2B. 1-Arm KB Thruster 2 – 4 x 6 – 10/arm
3A KB “Tabata” Goblet Squat 8 x 20 seconds ON, 10 seconds OFF
(4 minutes)
Workout #9
KB Complex: Perform each exercise in successive fashion for prescribed
reps. Rest 1 minute after the last exercise and repeat for 5 – 7 rounds.
1A. KB Goblet Squat x 10
1B. KB Sumo Deadlift-High Pull x 10
1C. KB Swing x 10
1D. KB Bent Row x 10/arm
1E KB RDL x 10
Workout #10
Each exercise will be performed Tabata style; 4 minutes of intervals
(20 seconds of work, 10 seconds rest). After you finish the first exercise,
rest 2 minutes before moving to the next exercise.
1A. KB Swing
2A. Burpees
3A. KB Snatch (switch arms every other set)
4A. Mountain Climber
5A KB Clean/Press (switch arms every other set)
Workout #11
1A. Bear Crawl 3 – 5 x 50 – 100 feet
1B. Crab Walk 3 – 5 x 50 – 100 feet
2A. Cossack Squat w/ KB 3 x 10/leg
2B. Lateral Barrier Jump 3 x 30 seconds
3A. Band Triceps Pushdown/Curl 3 x 15 – 20 each
4 Sprints 5 x 60 – 100 yards, walk-back recovery.
Workout #12
1A. Walking Lunge 3 x 50 yards
1B. KB Swing 3 x 20
2A. Alligator Push Ups 2 – 3 x Max Reps
2B. 1-Arm Band Row 2 – 3 x 15 – 20
3A Broad Jumps into sprint 5 – 10 x (3 jumps + 40 yard sprint) Walk
back for recovery.
Workout #13
1A. KB Snatch w/ Press 4 – 5 x 8 – 10
1B. Tuck Jumps 4 – 5 x 10
2A. Banded Push Ups, feet elevated 2 – 3 x Max Reps
2B. Rack Lunges 2 – 3 x 10 – 12
3A Run as far as you can for 5 minutes at a fairly brisk pace. Rest 2 –
3 minutes, then try to run back to the start line in the same time or
faster.
Workout #14
1A. Bear crawl into sprint 5 x 20 yard crawl, 30 yard sprint
2A. KB Swing 3 x 15
2B. KB Snatch 3 x 10/arm
3A. Mixed Grip Pull Ups 3 – 5 x Max Reps
4A Band Plank Rows 2 – 3 x 10 – 12/side
Workout #15
1A. KB 1-Arm Overhead Squat 3 x 5/arm
2A. Chin Ups x 100 reps
2B. Push Ups x 100 reps
2C. Lunges x 100 reps
Perform as many reps of possible on each exercise, then move onto the
next, etc. Rotate through until you get 100 reps of each.
3A. Burpee + Back Pedal + Sprint x 10
Perform 10 burpees; on your last reps, back pedal (run backwards) for 30
yards, then sprint back as fast as you can for 30 yards. Rest 1 minute and
repeat 10 times.
EXERCISE DATABASE
In the last portion of LHM – Portable, you will find a very simple exercise
database for you to refer to when you are unsure of how to perform an
exercise in a given training session.
The pictures are fairly clear with how to perform the given lift/exercise/
movement with proper technique and form.
If you are still unsure after looking at the pictures and the descriptions,
you can always look them up on YouTube as well by simply searching
the name of the exercise in the search bar.
Time to kick some ass!
Kettlebell Exercises
1-Arm Overhead Squat
 Press the KB over your head.

 Keep your chest up, eyes forward, and brace your abs tight before you
descend into the squat position.
 Sit down and back as far as your flexibility/mobility will allow while
maintaining the natural arch of your back. Think “chest up”, “eyes forward”,
and focus on keep the weight evenly distributed on both feet.
KB 1-Arm Military Press
 While standing, press the KB straight up by fully extending your arm.

 Helpful cues: Keep your abs tight, eyes forward, “elbow by the ear”.
Lower in control back to the starting position and repeat.
KB 1-Arm Bent Row
 Begin by pushing your hips back until your torso is nearly parallel with
the floor.
 Row the KB up while maintaining tension in the abs, low back, glutes,
and hamstrings.
 Never, ever round your back during this exercise!
KB 1-Arm Swing (Narrow Stance, Hands outside Feet)
 This takes a little momentum to get going. Start by pushing your hips
back and letting your chest go forward. Notice how to the KB is held on
the outside of the body. This will take some serious tension and focus to
maintain the hips/shoulders forward posture.
 Aggressively drive the hips forward. As you do this, the bell will swing up
to a little above shoulder height. You shouldn’t be intentionally using your
arm here to help you. The more hip drive, the better!
KB 1-Arm Thruster
 This is a seriously challenging exercise. You must be able to squat

properly in order to complete this!
 As you can see, the lift asks you to perform a full squat into an overhead
press or push press since you are utilizing the legs as you stand up from
the squat.
 The key here is to lower in control as you descend into a squat, and be
very aggressive with your legs as you drive the bell upward.
 Lower back down to the shoulder and repeat.
KB Clean and Press
 This is almost like a 1-arm swing, except you will clean the KB to your
shoulder instead of out in front of your body.
 As clean the KB into the racked position on your shoulder, lock the
weight out above your head. Lower back down to your shoulder, then
between the hips again before continuing.
 Be fast and aggressive here!
KB Cossack Squat
 Hold the KB at your chest by grasping the handles firmly. Your eyes
should be facing forward with your chest held up tall.
 Begin by shifting your weight to one side by pushing your hips back
and down on the outside/heel of the foot you are shifting to.
 Let the other leg extend. You’ll feel a tremendous stretch in the extended
leg. This is a great hip mobility drill, in addition to the strength it will build
in each leg. This takes practice. Go as low as you can without your heel
coming off the ground (on the working leg) and back rounding.
KB Curl
 Just your standard curl movement here. It is much harder than a

traditional DB curl as the weight is behind the hand now. Plus the added
thickness of the handle will challenge your grip strength as well.
KB Goblet Squat
 Grab the KB by the handles and hold firmly at your chest. Hold your
chest high and keep your eyes focused forward.
 Think about “sitting between your legs” by relaxing your stomach and
puffing up your chest as you sit down into a deep squat.
 This is a great way to mobilize your hips and help you develop great
flexibility in the groin and ankles.
KB Off-Set Push Up
 Just your standard push-up, except your hand will be placed on

the handle of the KB with the other hand on the ground. Makes for a
challenging variation!
KB Overhead Lunge
 Press the KB overhead like you would in a regular military press.

 Keep your arm locked out and perform a lunge. This will require more
stabilization than a traditional lunge, so be careful and focus on keeping
tension throughout the upper body while performing this movement!
KB Rack Lunge
 You will hold the KB in the “racked” position at the upper arm/shoulder
the entire time.
 Perform the lunge either forward or backward while keeping the KB
held in the racked position.
KB RDL
 Hold the KB in front of your body with both hands.

 The key to doing an RDL properly is by pushing your hips BACK as
far as you can while maintaining a flat back or neutral spine posture.
 You should feel extreme tension in the hamstrings if you do this correctly!
 To finish the movement, push the hips forward and return to the start
position.
KB Snatch
 This movement is quite simple to do, but most of us don’t do it correctly.

 Notice how the KB goes in a more “upwards” path as opposed to an
“outward” path as in a traditional swing movement pattern?
 Easy cues to think of: Rip through (speed), Elbows high, punch through
(aggressive). It should be one smooth motion from start to finish.
KB Suitcase Deadlift
 Use the same posture as in a regular deadlift, except on this exercise

you will place the KB on the outside of your body.
 This places more emphasis on you to “brace” to maintain correct posture
and prevent leaning to one side more than the other.
KB Sumo Deadlift-High Pull
 Using a wider stance (sumo) with the KB in between your feet, begin
by grasping the KB with both hands.
 As you begin to complete the deadlift portion of the movement,
aggressively pull the KB up with your arms.
 Think “elbows high” here. Keep the weight close to your body. This
should be one fluid movement from start to finish.
KB Swing
 Grab the KB with both hands. Keeping your arms straight, let the KB
swing through your legs while pushing your hips back and maintaining
a neutral spine posture.
 Finish by extending or driving the hips forward aggressively. The KB will
“swing” up by the momentum you’ve created with an aggressive hip drive.
KB Windmill
 Hold the KB locked out above your head. You’ll need to focus your
eyes on the hand that is holding the KB the entire movement.
 Brace your midsection extremely hard the entire time you do this. As
you drive your hips back, keep your knees bent slightly. The other hand
should be “gliding” down your leg opposite of the one that is holding the
weight. Keep going until the hand reaches your foot or floor.
 The arm should remain extended the entire time!
Bodyweight Exercises
Alligator Push Ups
 Perform a standard push-up.

 Take one “step” forward with one hand so they are un-even. Perform
another push-up.
 Take another “step” forward with the other hand. You’ll need to “step”
or “walk” with both hands and feet as you perform each repetition.
 You’re basically walking on all fours here – every time you take a step
with your hand you’ll perform a push-up before moving! These are harder
than they look!
Bear Crawl
 Your basic bear crawl! One thing to keep in mind is focus on a neutral
spine posture. Keep your hips in line with your shoulders!
Birddogs
 Begin in the quadruped position (hand and knees).

 Brace your abs like you’re about to get punched.
 As you lift your arm off the ground, simultaneously extend the opposite
leg by focusing on “pushing” through the heel.
Burpees
As you can see, the burpee is broken down into a sequence of different
movements.
 Squat down
 Kick the feet out
 Perform a full Push Up
 Bring the feet back in to squat position
 Jump up!
 Simple? Yes… But these absolutely SUCK. This is the one everyone
loves to hate. These rank up there as one of the best exercises at ramping
up your conditioning and athleticism to new levels. Get good at these and
you’ll thank me later!
Close Grip Push Up
 Perform like a regular push-up, but bring your hands in much closer
together.
 Keep your elbows tucked close to your body with this one. You should
still be focusing on tension in your abs and glutes here. Don’t relax!
Chin Ups
 The classic chin-up is a great exercise to develop muscle and strength

of the arms, back, and abs. Look at gymnasts – they perform thousands
of pull ups and chin ups… Need I say more?
 Look at getting your chin above the bar; lower in control just short of
full lockout at the elbow.
 Feel free to change the grip up as you choose (close, wide, neutral,
palms away, etc.)
Clap Push Up
 This is an advanced version of the regular push up. If you aren’t

comfortable with these yet or simply aren’t strong enough, sub them for
another variation until you are ready!
 On your way up, forcefully push off the ground and clap your hands
together.
 Catch yourself in control and descend back into another push up. These
should be smooth and effortless looking, not sloppy and “loud”. If they are,
hold off on them for a while to prevent you from getting hurt.
Crab Walk
 Another classic crawling movement that you used to perform in

elementary school or wrestling practice!
 Make sure to keep your hips elevated. Don’t let your ass drag the
ground!
 You can crawl forwards, backwards, and sideways with these!
Deck Squat Jump
 These are a great full body movement that takes some coordination
and timing.
 Start by rolling back into a rollover (on your back, feet rolled behind
your head or close to it).
 Reverse the rollover until you are up into the bottom of a squat and
jump up.
 As you land, squat back down and into another rollover.
 Repeat!
Hip Thrust
 Lie on your back with your feet flat on the floor, knees bent.
 Push your feet/heels through the ground and elevate your hips up tall.
 You should actively squeeze your glutes together to achieve full hip
extension at the top of the movement.
 This is a great movement for people with low back pain.
Lunge Jump
 Lunge forward. This will be the position you will jump from.
 Jump up from the lunge position. “Switch” which leg is in front in mid-air
and be prepared to land in the lunge position. Repeat again and be sure
to switch legs every repetition.
Mountain Climber
 You’ll be in the top portion of the push-up position for the entire
movement.
 Keeping your abs tight, pump your legs up and down by thinking of
driving your knees into your chest.
Plank
 I’m almost positive everyone at one point in their life has performed
a plank.
 The main thing you need to think about is keeping your hips in line
with your shoulders. Your body should be flat. Your eyes should be down.
Think of your body as one rigid piece while doing these.
Prisoner Lunge
 Clasp your hands behind your head and always think “elbows back”.
This will help you to keep your chest up while performing these and
reinforce good posture.
 Perform a lunge. Forward or backwards, up to you! Just remember
“elbows back”.
Prisoner Squat
 Again, clasp your hands behind your head while keeping in mind the
“elbows back” cue.
 Squat down while keeping your eyes forward, chest up, knees out,
and elbows back!
Standing Long Jump/Broad Jump
 Very straight-forward here. All you need to do is jump out as far as

you can.
 Focus on a nice smooth landing here. You shouldn’t be smacking the
ground hard. Think about being quiet when you land. It will be easier on
your joints when you do this.
 Think about landing in a quarter-squat position to absorb the landing
better.
Tuck Jump
 Just like a vertical jump, except when you jump up you will bring your
knees up to your chest.
 Upon landing, think about landing soft and jump up again as quick and
high as you can while bringing your knees to your chest again.
Vertical Jump
 Not much to this one… Squat down a bit and jump!

 Remember to absorb your landings…
Band Exercises
Band Curl
 Begin by stepping through and on the band. Grab each side with your
hands. Perform your curls.
Band Face Pull
 You’ll need to attach a band to a fixed object slightly higher than your
head. A pull up bar works good. You can also attach it to a post, tree
branch, basketball pole, etc…
 Grab the band. Make sure the slack is out.
 Pull the band towards your forehead.
 Squeeze your shoulder blades together as you bring the band slightly
above your head.
Band Good Morning
 Place the band around the base of your neck and step on the band as
shown.
 Perform like a normal good-morning – hips back, chest up! You should
feel a big stretch in the hamstrings if done properly.
Band Iron-Cross Good Morning
 Performed just like a band good morning, except you will also be
performing a static hold band pull-apart while doing the good morning.
 Keep the band in your hands pulled apart for the entire set.
 This will set your entire backside on fire!
Band KB Swing
 Performed like a regular KB swing, but now you will have a band
attached to the handle of the kettlebell.
 Take note that your feet should be stepping on the bottom of the band.
The other end is looped through and attached to the handle. This acts
to speed up the eccentric or lowering phase of the swing and make the
concentric or upward phase of the swing slower. In turn this makes the
swing that much harder but requires you to be extremely aggressive with
your hip drive in order to get the KB up to shoulder height!
Band Overhead Squat
 Step on to the band. Grab the other end and extend your arms fully
overhead as in an overhead squat.
 Squat down while keeping your chest up! The band will force you to
stay tight and really keep your shoulder blades locked together!
Band Military Press
 You will again need to step on the band. Grab the other end, bring it to
chest height and press the band over your head until your arms are fully
extended.
Band Pull-Apart
 Grab a band and hold it out at shoulder height with your arms extended.
 Keeping your arms straight, “pull” the band apart by squeezing your
shoulder blades together. You want to imagine pinching them together
as hard you can on every rep!
Band Push-Up
 Place the band in your hands and wrap it around your back. You can do
it standing first and act as if you were performing a standing chest press.
 Drop down in the push up position and get to work!
Band Row
 Loop a band around a fixed object and grab it with both hands.
 With your arms extended, pull the band in (row) to your chest by
squeezing the shoulder blades together.
 Imagine pulling with your elbows (good cue).
Band Single-Arm Row
 Same format as a band row, except now we’re using one arm at a time.
Band Triceps Pushdown
 Attach a band to a fixed object above you.

 Perform a standard triceps pushdown. Keep your elbows tight to
your body.
Band Upright Row
 Step on the band and grab the other end with both hands.
 Pull the band up towards your chin. Keep your elbows pointed up.
This movement should always be done in control.
About The Author John Cortese:
John Cortese, CSCS, graduated with a
B.S. Degree in Kinesiology from California
Polytechnic State University – San Luis
Obispo in June of 2010. John is the owner
of CTS Strength & Conditioning, a small
warehouse gym located in Napa, CA where
athletes come to train to get bigger, faster,
and stronger for their sport. He also owns
the speed and strength training blog, www.
CortesePerformance.com where he posts
articles, videos, tips, workouts, and other
various informational material to help athletes
all over the world become physically and
mentally dominant.
For more information, visit John’s blog

at www.CortesePerformance.com where you can get instant access
to 3 FREE Strength & Conditioning reports and access to tons of free
articles, training tips, workouts, audio interviews, and more!
3 FREE GIFTS FROM COACH CORTESE

To claim them visit: http://corteseperformance.com/
 top-8
Top 8 Exercises for Blazing Speed and Explosive Power
 freak-strength
4-Week Freak Strength Training Program
 bull
4 Ways To Get Bull Strong
ABOUT THE LEAN HYBRID MUSCLE FOUNDER
Elliott Hulse, CSCS
Elliott Hulse is a certified strength and conditioning

specialist. He is a professional strongman and
owner of Strength Camp Sports Training facility in
St. Petersburg, FL. Coach Hulse is also a featured
columnist for Men’s Fitness Magazine.
WHAT’S NEXT?
If you want to maintain the ripped physique you’ve built with this portable
edition version of Lean Hybrid Muscle but would like to add some more
strength and muscle size I think the Lean Hybrid Muscle System will make
a nice follow up plan for you.

Elliott Hulse, Cscs

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ELLIOTT HULSE, CSCS

When we designed the second edition of LHM, Lean Hybrid Reloaded, we

The new and improved “reloaded” version of LHM is designed to be

We are confident that if you follow the Lean

To a leaner, stronger body this year,

Elliott Hulse & Mike Westerdal

THE BEST OF ALL WORLDS – HYBRID TRAINING 7

THE TYPE-III SUPER MUSCLE FIBERS 9

INTRODUCTION To Lean Hybrid Muscle Portable 13

15 LHM – PORTABLE “RANDOM WORKOUTS” 20

About The Author John Cortese 51

ABOUT THE LEAN HYBRID MUSCLE FOUNDERS 52

The information in this report is meant to supplement, not replace, proper

The general definition of “hybrid” is combining two or more different things,

By definition, we could combine any of number of training philosophies and

Let us take a close look.

Our bodies are not made of just

One of these is Len Schwartz, who pioneered the concept of “long

What these three men had in common

Our ancestors were both

In a world full of information on getting stronger, losing fat, building muscle,

 “How many days per week should I train?”

My background lies in development of strength, speed, and power for

Time to get to work!

 Your bodyweight (YOU).

I know, what you’re thinking. “But those things are

You are only limited by your imagination with

The LHM- Portable Program

Many of our exercises will challenge you physically, mentally, and

Cool stuff, right?

These sessions are fairly simple

Time to kick some ass!

1-Arm Overhead Squat

 Press the KB over your head.

 While standing, press the KB straight up by fully extending your arm.

KB 1-Arm Bent Row

 This is a seriously challenging exercise. You must be able to squat

KB Clean and Press

 Just your standard curl movement here. It is much harder than a

 Just your standard push-up, except your hand will be placed on

 Press the KB overhead like you would in a regular military press.

 Hold the KB in front of your body with both hands.

 This movement is quite simple to do, but most of us don’t do it correctly.

 Use the same posture as in a regular deadlift, except on this exercise

KB Sumo Deadlift-High Pull

Alligator Push Ups

 Perform a standard push-up.

 Begin in the quadruped position (hand and knees).

 The classic chin-up is a great exercise to develop muscle and strength

 This is an advanced version of the regular push up. If you aren’t

 Another classic crawling movement that you used to perform in

Standing Long Jump/Broad Jump

 Very straight-forward here. All you need to do is jump out as far as

 Not much to this one… Squat down a bit and jump!

Band Face Pull

Band Iron-Cross Good Morning

Band Overhead Squat

Band Single-Arm Row

 Attach a band to a fixed object above you.