LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
OFT (Osteofascial Technique) for Pelvis
Horizontal
Rub and Scrub Pelvis
Set reps
1 30s each
HIIT Bike
Set time
1 3-5 min
Workout Blocks
ViPR PRO Reconditioning Session
Horizontal
MOBILITY – Hip Hinge Tilt
Set reps Tempo Rest
1 10 controlled 20s
2 10 controlled 20s
MOBILITY – Split Hip Hinge
Set reps Tempo Rest
1 10 ea controlled 20s
2 10 ea controlled 20s
MOBILITY – Side Squat Tilt
Set reps Tempo Rest
1 10 controlled 20s
2 10 controlled 20s
ACTIVATION – Reaching For The Sky
Set reps Tempo Rest
1 5 each controlled 20s
2 5 each controlled 20s
STRENGTH – Squat Thread The Needle
Set reps Tempo Rest
1 20 controlled 60s
2 20 controlled 60s
3 20 controlled 60s
STRENGTH – Alt Lunge Shoulder Block
Set reps Tempo Rest
1 10 ea controlled 60s
2 10 ea controlled 60s
3 10 ea controlled 60s
STRENGTH – Shovel
Set reps Tempo Rest
1 10 ea controlled 60s
2 10 ea controlled 60s
3 10 ea controlled 60s
ViPR PRO 1-Arm Crossover Cardio Flip
Set reps Tempo Rest
1 10 each controlled 60s
2 10 each controlled 60s
3 10 each controlled 60s
Cool Down Blocks
[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 5 min
Self-Massage: Low Back
Set time
1 2 min
Self-Massage: T-Spine
Set time
1 1 min
Self-Massage: Quadriceps
Set time
1 2 min
Self-Massage: Lower Leg
Set time
1 2 min
Seated 90-90 Stretch
Set reps
1 10
IR Active Hamstring Stretch
Set time
1 5 min

ViPR PRO Reconditioning

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

This is a first phase of reconditioning using the ViPR PRO. Practice, Practice, Practice. This tool is to only a resistance training tool but also a teaching tool.

rules-

1. Think fluid rhythmical movement
2. Symmetry- if you move better on one side than the other, shrink the movement on the affected side to establish better rhythm.
3. If its difficult to coordinate, chunk the different movements and then put them back together.

Warm-Up Blocks

OFT (Osteofascial Technique) for Pelvis
Horizontal Loading

Do the 6-8 OFT hip, pelvis, core rub and scrub.

Rub and Scrub Pelvis
Set Reps
1 30s each
LLT
HIIT Bike
Set Time
1 3-5 min h:m:s

Workout Blocks

ViPR PRO Reconditioning Session
Horizontal Loading

This is a reconditioning session using a VIPR PRO.

Do one exercise at a time before moving to the next one.

LLT
MOBILITY – Hip Hinge Tilt
Set Reps Tempo Rest
1 10 Controlled 20s (h:m:s)
2 10 Controlled 20s (h:m:s)
LLT
MOBILITY – Split Hip Hinge
Set Reps Tempo Rest
1 10 ea Controlled 20s (h:m:s)
2 10 ea Controlled 20s (h:m:s)
LMT
MOBILITY – Side Squat Tilt
Set Reps Tempo Rest
1 10 Controlled 20s (h:m:s)
2 10 Controlled 20s (h:m:s)
LMT
ACTIVATION – Reaching For The Sky
Set Reps Tempo Rest
1 5 each Controlled 20s (h:m:s)
2 5 each Controlled 20s (h:m:s)
LLT
STRENGTH – Squat Thread The Needle
Set Reps Tempo Rest
1 20 Controlled 60s (h:m:s)
2 20 Controlled 60s (h:m:s)
3 20 Controlled 60s (h:m:s)
LLT
STRENGTH – Alt Lunge Shoulder Block
Set Reps Tempo Rest
1 10 ea Controlled 60s (h:m:s)
2 10 ea Controlled 60s (h:m:s)
3 10 ea Controlled 60s (h:m:s)
LMT
STRENGTH – Shovel
Set Reps Tempo Rest
1 10 ea Controlled 60s (h:m:s)
2 10 ea Controlled 60s (h:m:s)
3 10 ea Controlled 60s (h:m:s)
ViPR PRO 1-Arm Crossover Cardio Flip
An explosive full body exercise in frontal and transverse planes that enhances power, coordination and rhythm with load.
Set Reps Tempo Rest
1 10 each Controlled 60s (h:m:s)
2 10 each Controlled 60s (h:m:s)
3 10 each Controlled 60s (h:m:s)

Cool Down Blocks

[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

Use this block to aid in your recovery from your session.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1 min h:m:s
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 2 min h:m:s
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 2 min h:m:s
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10
ULT
IR Active Hamstring Stretch
Set Time
1 5 min h:m:s