DEE & Rob – Exercises 1

Circuit x 2
LLT
LD – LLT – ViPR Tilt Forward Bend
reps 10
Set Reps
1 10
2 10
LMT
LD – LMT – ViPR Tilt Lunge Rotation
reps 10
Set Reps
1 10
2 10
ULT
ULT – Slant Board Squat
reps 10
weight_lbs 2x12lb
Tempo controlled
Set Reps Weight Tempo
1 10 2x12lb lbs Controlled
2 10 2x12lb lbs Controlled
LLT
LLT – Slant Board Goblet Squat with Dumbbell
reps 10
weight_lbs 2x12lb
Tempo controlled
Stand on Slant board, hold DB under chin about Chest height. Push hips back to initiate Squat.
Set Reps Weight Tempo
1 10 2x12lb lbs Controlled
2 10 2x12lb lbs Controlled
LMT
LMT – DB & Slant Board lateral lunge to reach & balance
reps 10
weight_lbs 1 x 12lb
Tempo controlled
Place 1 foot on slant board - lateral position. Slide into allow hips to move back and extension of the grounded leg. Reach cross body toward the slant board with DB, Slide hips across to grounded leg and back to slant board, pushpin up to balance. Repeat. Note: Can use any external load such as KB, ViPR, medicine ball etc...
Set Reps Weight Tempo
1 10 1 X 12lb lbs Controlled
2 10 1 X 12lb lbs Controlled
LLT
LLT – Bosu resistance band reverse lunge and rotational Pull
reps 10
weight_lbs 55lb band - no bosu
Tempo controlled
Set up band lateral to Bosu ball at about chest height. Place foot that is further from band on the ball, other foot in the reverse lunge position on your toes. Drop back hip directly into lunge position and pull the band positioned at arm's length extension and rotate away from you. Repeat for required number of reps and change over.
Set Reps Weight Tempo
1 10 55lb Band - No Bosu lbs Controlled
2 10 55lb Band - No Bosu lbs Controlled

use slant board or just floor

or can use 1 foot on rower

ULT
ULT – Bosu RSU Push up to overhead press
reps 10
weight_lbs med ball
Tempo controlled
Set Reps Weight Tempo
1 10 Med Ball lbs Controlled
2 10 Med Ball lbs Controlled

Try the; medicine ball to push up with then overhead press
both hands are close together

LMT
ViPR PRO Lunge with Cross Body Shift
reps 10
Set Reps
1 10
2 10