Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 26
AHHPSL2 WBI HIIT 30:30 for 30 with ViPR PRO
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal
Dry Sauna
Set time
1 2 mins
Crab Single Leg Squat
Set reps
1 8
Child’s Pose to Cobra
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 8
Big Toe Corkscrew Monster Band Squat
Set reps
1 10
MB Rotational Wall Ward
Set reps
1 6
Eye Tracking Rotational Jump
Set reps
1 6
Workout Blocks
AHHPSL2 30:30 for 30 with ViPR PRO
Circuit x 6
ViPR PRO 2-Arm Swing Lateral /Transverse Lunge
Set time intensity Tempo Rest
1 30s 9 controlled 30s
2 30s 9 controlled 30s
3 30s 9 controlled 30s
4 30s 9 controlled 30s
5 30s 9 controlled 30s
6 30s 9 controlled 30s
ViPR PRO Agility Shuffle Tilt
Set time intensity Tempo Rest
1 30s 9 fast 30s
2 30s 9 fast 30s
3 30s 9 fast 30s
4 30s 9 fast 30s
5 30s 9 fast 30s
6 30s 9 fast 30s
ViPR PRO – Anterior Lunge, OH Lift
Set time intensity Tempo Rest
1 30s 9 controlled 30s
2 30s 9 controlled 30s
3 30s 9 controlled 30s
4 30s 9 controlled 30s
5 30s 9 controlled 30s
6 30s 9 controlled 30s
ViPR PRO 2-Arm Power Flip
Set time intensity Tempo Rest
1 30s 9 controlled 30s
2 30s 9 controlled 30s
3 30s 9 controlled 30s
4 30s 9 controlled 30s
5 30s 9 controlled 30s
6 30s 9 controlled 30s
ViPR PRO – Skater, Lateral Shift (Block)
Set time intensity Tempo Rest
1 30s 9 controlled 30s
2 30s 9 controlled 30s
3 30s 9 controlled 30s
4 30s 9 controlled 30s
5 30s 9 controlled 30s
6 30s 9 controlled 30s
Cool Down Blocks
Self-Massage: Lower Extremity
Horizontal
Self-Massage: Foot
Set time
1 3min
Self-Massage: Lower Leg
Set time
1 3min
Self-Massage: Quadriceps
Set time
1 3min
Self-Massage: Adductors
Set time
1 3min
RGL2 Final 11 Endurance Athlete Program Day 26

AHHPSL2 WBI HIIT 30:30 for 30 with ViPR PRO

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

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.

Warm-Up Blocks

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

GPR ULT
Dry Sauna
Set Time
1 2 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Crab Single Leg Squat
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Child’s Pose to Cobra
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPSL2 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
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
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
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
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
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

Self-Massage: Lower Extremity
Horizontal Loading

LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Time
1 3min h:m:s
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 3min h:m:s
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 3min h:m:s
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Time
1 3min h:m:s