LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Mobility + Transition
Horizontal
SC2-Warm-Up 1/3: Posterior Lunge, Counter Tilt
Set time load Tempo Rest
1 60 seconds heavy controlled No rest
SC2-Warm-Up 2/3: Anterior Lunge, Diagonal Tilt
Set time load Tempo Rest
1 60 seconds heavy controlled No rest
SC2-Warm-Up 3/3: Transverse Lunge, Tilt
Set time load Tempo Rest
1 60 seconds heavy controlled No rest
ViPR PRO [SC 2/Transition]: ā€œLā€ Shuffle, Tilt
Set time load Tempo Rest
1 1 minute heavy fast Self-Selected
Workout Blocks
Exercises
Giant Set x 1
ViPR PRO [SC 2/1]: Anterior Lunge, Shovel Deadlift
Set reps load Tempo Rest
1 10 on each side moderate controlled Self-Selected
ViPR PRO [SC 2/2]: Lateral Lunge Hold, Deadlift
Set reps load Tempo Rest
1 10 on each side moderate controlled Self-Selected
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift
Set reps load Tempo Rest
1 10 on each side moderate controlled Self-Selected
ViPR PRO [SC 2/4]: Lateral Lunge, Shift-Lift
Set reps load Tempo Rest
1 10 on each side moderate controlled Self-Selected
Cool Down Blocks
Breathing + Slow Tilt
Horizontal
Double Leg Restorative Pose
Set time Hold
1 3 minutes 3 minutes
SC2-Warm-Up 1/3: Posterior Lunge, Counter Tilt
Set time load Tempo
1 1 minute moderate controlled

ViPR PRO Team Training/Season 1 : Dry Land – StrengthCon 2.

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This session consists of three main parts:

1. Warm-Up Block
2. Workout Block
3. Cool-Down Block

Please read each block's description for guidance.

Warm-Up Blocks

Mobility + Transition
Horizontal Loading

This block consists of three mobility exercises that are performed for 1 minute each followed by one transition exercise also for 1 minute.

LLT
SC2-Warm-Up 1/3: Posterior Lunge, Counter Tilt
Set Time Load Tempo Rest
1 60 seconds h:m:s Heavy Controlled No rest (h:m:s)
LMT
SC2-Warm-Up 2/3: Anterior Lunge, Diagonal Tilt
Set Time Load Tempo Rest
1 60 seconds h:m:s Heavy Controlled No rest (h:m:s)
LMT
SC2-Warm-Up 3/3: Transverse Lunge, Tilt
Set Time Load Tempo Rest
1 60 seconds h:m:s Heavy Controlled No rest (h:m:s)
LMT
ViPR PRO [SC 2/Transition]: ā€œLā€ Shuffle, Tilt
Set Time Load Tempo Rest
1 1 minute h:m:s Heavy Fast Self-Selected (h:m:s)

Workout Blocks

Exercises
Giant Set x 1

1. SELECT time: Short 20 minutes | Long: 1. SELECT time: Short 20 minutes | Long: 40 minutes (a mandatory 5 minutes rest after 20 minutes) based on time availability
2. COMPLETE prescribed repetitions of EACH exercise and move on to the next one (giant set).
3. Rest is self-selected - Only good reps count.
4. When finished, record your total rounds completed.

LMT
ViPR PRO [SC 2/1]: Anterior Lunge, Shovel Deadlift
reps 10 on each side
load moderate
Tempo controlled
Rest Self-Selected
Set Reps Load Tempo Rest
1 10 on each side Moderate Controlled Self-Selected (h:m:s)
LLT
ViPR PRO [SC 2/2]: Lateral Lunge Hold, Deadlift
reps 10 on each side
load moderate
Tempo controlled
Rest Self-Selected
Set Reps Load Tempo Rest
1 10 on each side Moderate Controlled Self-Selected (h:m:s)
LMT
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift
reps 10 on each side
load moderate
Tempo controlled
Rest Self-Selected
Set Reps Load Tempo Rest
1 10 on each side Moderate Controlled Self-Selected (h:m:s)
LMT
ViPR PRO [SC 2/4]: Lateral Lunge, Shift-Lift
reps 10 on each side
load moderate
Tempo controlled
Rest Self-Selected
Set Reps Load Tempo Rest
1 10 on each side Moderate Controlled Self-Selected (h:m:s)

Cool Down Blocks

Breathing + Slow Tilt
Horizontal Loading

EXERCISE 1: Begin with 3 minutes of breathing in the supine position. Focus on inhaling through the nose and a long exhale through the mouth.

EXERCISE 2: Perform the first exercise from the warm-up at a slow pace for one minute.

WELL DONE!

UMT
Double Leg Restorative Pose
Set Time Hold
1 3 minutes h:m:s 3 minutes h:m:s
LLT
SC2-Warm-Up 1/3: Posterior Lunge, Counter Tilt
Set Time Load Tempo
1 1 minute h:m:s Moderate Controlled