Today's session enhances functional strength while using a High Intensity Interval Training protocol to improve your endurance and hormonal profile. All you need is your trusty ViPR PRO (8-16 KG recommended) and a timer set for 30seconds of work, 30 seconds of rest and 6 sets per exercise. Perform the drills in a circuit fashion to enhance your cognition. Skip an interval if you're having trouble recovering as the workout progresses.
RGL2 Final 11 Endurance Athlete Program Day 12
RGL2 WBI HIIT 30:30 for 30 with ViPR PRO
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
RGL2 #2 Hip Mobility Unloaded Drill
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Perform this hip mobility sequence as a circuit for a warm-up or recovery.
LAR
UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s each h:m:s | Low RPE | Controlled |
| 2 | 60s each h:m:s | Low RPE | Controlled |
LAR
UMT
Seated Wide Shift Posterior Reach T1 HpDC
T1= threshold 1
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | Controlled |
| 2 | 60s h:m:s | Low RPE | Controlled |
Alternate sides
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
T2- Threshold 2
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s | Low RPE | Controlled |
| 2 | 60s | Low RPE | Controlled |
Alternate sides
LAR
UMT
Wide Shift Posterior Reach T2 HpDC
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s | Low RPE | Controlled |
| 2 | 60s | Low RPE | Controlled |
Alternate sides
LAR
UMT
Z-Transition Restorative Pose
| Set | Time | Intensity | Hold |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | 5s each h:m:s |
| 2 | 60s h:m:s | Low RPE | 5s each h:m:s |
Alternate sides
Workout Blocks
RGL2 30:30 for 30 with ViPR PRO
Circuit
x 6
This HIIT Style Block incorporates 5 WBI ViPR PRO exercises, performed in a circuit fashion, 30 seconds on, 30 seconds rest for 6 rounds = 30 total minutes. You may need to begin with less rounds (i.e. 4 rounds) and progress duration to build high intensity endurance.
LMT
ViPR PRO 2-Arm Swing Lateral /Transverse Lunge
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
Perform a Lateral and / or Transverse Lunge with the Swing
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LMT
ViPR PRO Agility Shuffle Tilt
time
30s
intensity
9
Tempo
fast
Rest
30s
time
30s
intensity
9
Tempo
fast
Rest
30s
Enhances agility and develops coordination in all directions.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Fast | 30s (h:m:s) |
LLT
ViPR PRO – Anterior Lunge, OH Lift
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LLT
ViPR PRO 2-Arm Power Flip
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
LMT
ViPR PRO – Skater, Lateral Shift (Block)
time
30s
intensity
9
Tempo
controlled
Rest
30s
time
30s
intensity
9
Tempo
controlled
Rest
30s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
| 6 | 30s h:m:s | 9 RPE | Controlled | 30s (h:m:s) |
Cool Down Blocks
RGL2 LAR + Notes Self-Massage: Glutes, Lumbar, T-Spine
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15-20 minute self-massage routine for the spine is ideal as part of a recovery or self-care day. Note that each corresponding video has 3 different exercises. I have written those as additional notes. Explore softer surfaces as first, perhaps your bed then progress to a yoga mat on the floor for the hips and lower back. For the neck exercises perhaps place a tennis ball nut on your pillow then progress to a yoga mat on the floor. With in each exercise , move from one postion to another, finding tender spots. The effect is: relief or muscle ease in that area.
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
| Set | Time |
|---|---|
| 1 | 4min h:m:s |
Ball Release External Rotators, Lower Glute Roll, Glute Medius
Pin & Stretch. Focus on the most tender spots. Spend a total time of 2.5 minutes per side