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

FARM STRONG with ViPR PRO

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

Warm-Up Blocks

PREPARATION
Horizontal Loading

LAR ULT
Knee Rub&Scrub
Set Time
1 30s each h:m:s
LLT
Long Kneeling, Shovel Offset Hold
Set Reps Weight Hold
1 10 short exhales 4-6 kgs 10s h:m:s
LLT
J – Over Head Band Stretch, Percussive Exhalation
Set Reps Load Hold
1 3x3 short exhales Moderate 3s h:m:s
LMT
Lateral Tilt Sequence
Set Time Weight Tempo
1 30s each h:m:s 10+ kgs Fast

Three different moves in this sequence

Workout Blocks

SUPERSET 1
Superset x 1

Perform this block at least three times, if you have the time, 4 is great.

LLT
SL Hip Lift with Cross Body Shift (bench)
reps 10 side
weight_kgs 8+
Tempo controlled
Set Reps Weight Tempo
1 10 side 8+ kgs Controlled
LMT
3D Uppercuts
reps 20
weight_kgs 8+
Tempo controlled
Set Reps Weight Tempo
1 20 8+ kgs Controlled

Every step a different direction

SUPERSET 2.
Superset x 1

Perform this block at least three times.

LLT
[J] – Swing/Drop, Squat
reps 10
Set Reps
1 10

place ViPR PRO on the ground between reps.

LMT
J – Samurai Move
reps 5-10 side
weight_kgs 6-10
Tempo controlled
Set Reps Weight Tempo
1 5-10 side 6-10 kgs Controlled

Cool Down Blocks

COOL DOWN
Horizontal Loading

GPR ULT
Legs Up Breathing
Set Reps Hold
1 10 long exhales h:m:s

exhale longer than inhale

GAR UMT
Anterior Step, Cross Body Reach
Set Reps
1 20
LLT
J – Neutral Stance, 2 Arm Tilt
Set Reps Tempo
1 10x Controlled