Core and ViPR Strength Endurance

SISS
Circuit x 2

Circuit these 8 exercises, maintaining a moderate-low intensity with each exercise, minimal rest between exercises and high reps to build muscular endurance.

LMT
MC 2/4: Plank Drag
reps 30s
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 30s Moderate Controlled 15s (h:m:s)
2 30s Moderate Controlled 15s (h:m:s)
LLT
Half Kneel ViPR PRO Fireman Get Up
reps 5 each
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 5 each Moderate Controlled 15s (h:m:s)
2 5 each Moderate Controlled 15s (h:m:s)
ULT
SL Alternating Bridge (Marching)
reps 10 each
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 each Controlled 15s (h:m:s)
2 10 each Controlled 15s (h:m:s)
LMT
ViPR PRO Transverse Steering Wheel to SL Landing
reps 5 each
load moderate
Tempo controlled
Rest 15s
Develops total body coordination and enhances neuromuscular control in the transverse plane while under load.
Set Reps Load Tempo Rest
1 5 each Moderate Controlled 15s (h:m:s)
2 5 each Moderate Controlled 15s (h:m:s)
UMT
Side Plank Wall Ward
reps 5 each
Hold 3-5s
Rest 15s
Activation for the Core in a Lateral Position
Set Reps Hold Rest
1 5 each 3-5s h:m:s 15s (h:m:s)
2 5 each 3-5s h:m:s 15s (h:m:s)
LLT
Anterior Lunge, Big Arch DeadLift
reps 10 each
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 each Light Controlled 15s (h:m:s)
2 10 each Light Controlled 15s (h:m:s)
UMT
SL Rotational Broad Jump
reps 5 each
Hold 3s
Rest 15s
Develops agility and enhances neuromuscular control at impact in the transverse plane.
Set Reps Hold Rest
1 5 each 3s h:m:s 15s (h:m:s)
2 5 each 3s h:m:s 15s (h:m:s)
LMT
Loaded “Z” Rotational Get Up
reps 5 each
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 5 each Light Controlled 15s (h:m:s)
2 5 each Light Controlled 15s (h:m:s)