GiantSet – Movement Strength – ViPR – Novice

Giant Set x 3

Format: GiantSet [4 Exercises performed consecutively in each set x 3 sets total, 90s rest between sets]
Mechanical Focus: Strength Endurance, Fundamental Strength
Muscle Focus: Nil
Movement Focus: Pushing, Pulling, Rotation, Dead Strength, Tensile Strength, Ground to Stand
4Q: ULT, LLT, LMT (For movement variety)
Load: 7/10 Effort Level

LLT
ViPR Reverse Lunge & Tilt
reps 8-12
load moderate
Tempo controlled
Rest 0
The ViPR Reverse Lunge & Tilt focuses on building tensile strength with lunging pattern, in the sagittal plane of motion. Start by standing in neutral stance behind ViPR. Holding the ViPR with one hand, perform a reverse lunge whilst simultaneously tilting the ViPR forward by pushing the hand forward. Return to starting position by pushing off back leg and pulling hand back. All movements to be in a controlled manner. Strong exhale as you push the hand outwards.
Set Reps Load Tempo Rest
1 8-12 Moderate Controlled 0 (h:m:s)
2 8-12 Moderate Controlled 0 (h:m:s)
3 8-12 Moderate Controlled 0 (h:m:s)
LMT
ViPR Lateral Lunge & Tilt
reps 8-12
load light
Tempo controlled
Rest 0
The ViPR Lateral Lunge & Tilt focuses on building tensile strength with lunging pattern, in the frontal plane of motion. Start by standing in neutral stance behind ViPR. Holding the ViPR with one hand, perform a lateral lunge with the opposite leg and tilt the ViPR side ways by pushing the hand towards the lunged foot. Return to starting position by pushing off the lunged foot and pulling hand back. All movements to be in a controlled manner. Strong exhale as you push the hand side ways.
Set Reps Load Tempo Rest
1 8-12 Light Controlled 0 (h:m:s)
2 8-12 Light Controlled 0 (h:m:s)
3 8-12 Light Controlled 0 (h:m:s)
LMT
ViPR Transverse Lunge & Tilt
reps 8-12
Tempo controlled
Rest 0
The ViPR Transverse Lunge & Tilt focuses on building tensile strength with lunging pattern, in the transverse plane of motion. Start by standing in neutral stance behind ViPR. Holding the ViPR with one hand, perform a transverse lunge (towards the rear quarter) with the opposite leg and tilt the ViPR rotationally backwards by pushing the hand towards the back foot. Return to starting position by pushing off the back foot and pulling hand back. All movements to be in a controlled manner. Strong exhale as you push the hand side ways.
Set Reps Tempo Rest
1 8-12 Controlled 0 (h:m:s)
2 8-12 Controlled 0 (h:m:s)
3 8-12 Controlled 0 (h:m:s)
ULT
Bear Get Up (Segmented)
time 45s
Tempo fast
Rest 90s rest between sets
The Bear Get Up (Segmented) is a technically segmented version of the Bear Get Up, which focusses on building relative strength (ability to control one's own bodyweight) in a ground to standing motion. Start on the ground in the bear position, hands, knees and feet in contact with the ground. Shift weight forward onto hands, plant one foot forward and then the other, then push back into a deep squat position and stand straight up. Return to ground in reverse order.
Set Time Tempo Rest
1 45s h:m:s Fast 90s rest between sets (h:m:s)
2 45s h:m:s Fast 90s rest between sets (h:m:s)
3 45s h:m:s Fast 90s rest between sets (h:m:s)