LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
2 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 8ea controlled
2 8ea controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 8ea controlled
2 8ea controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 5ea controlled
2 5ea controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 8ea light controlled
2 8ea light controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10ea light controlled
2 10ea light controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 8ea light controlled
2 8ea light controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 5ea light controlled
2 5ea light controlled
Workout Blocks
Working Block
Giant Set x 4
[J] – Side Lunge, Offset Shovel
Set reps weight_kgs Rest
1 8ea 6 :10
2 8ea 6 :10
3 8ea 6 :10
4 8ea 6 :10
[J] – Linear Lunge with Horizontal Shift
Set reps weight_kgs Rest
1 10ea 6 :10
2 10ea 6 :10
3 10ea 6 :10
4 10ea 6 :10
Half Knee forward lunge, AirFlip Deadstart
Set reps weight_kgs Rest
1 6ea 6 :10
2 6ea 6 :10
3 6ea 6 :10
4 6ea 6 :10
[J] – Swing to Lateral Lunge, Lift
Set reps weight_kgs Rest
1 10ea 6 1:30
2 10ea 6 1:30
3 10ea 6 1:30
4 10ea 6 1:30
Cool Down Blocks
Cool Down Block
Superset x 1
Wall Hip Hinge RP
Set time
1 60s
Seated 90-90 Stretch
Set reps
1 5ea

ViPR Dead Strength Session

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

Need: 6kg

Warm-Up Blocks

4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 8ea Controlled
2 8ea Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 8ea Controlled
2 8ea Controlled
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo
1 5ea Controlled
2 5ea Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 8ea Light Controlled
2 8ea Light Controlled

Use the lightest KB or MB

LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10ea Light Controlled
2 10ea Light Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 8ea Light Controlled
2 8ea Light Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 5ea Light Controlled
2 5ea Light Controlled

No weight

Workout Blocks

Working Block
Giant Set x 4

LMT
[J] – Side Lunge, Offset Shovel
reps 8ea
weight_kgs 6
Rest :10
Set Reps Weight Rest
1 8ea 6 kgs :10 (h:m:s)
2 8ea 6 kgs :10 (h:m:s)
3 8ea 6 kgs :10 (h:m:s)
4 8ea 6 kgs :10 (h:m:s)
LMT
[J] – Linear Lunge with Horizontal Shift
reps 10ea
weight_kgs 6
Rest :10
Set Reps Weight Rest
1 10ea 6 kgs :10 (h:m:s)
2 10ea 6 kgs :10 (h:m:s)
3 10ea 6 kgs :10 (h:m:s)
4 10ea 6 kgs :10 (h:m:s)
LLT
Half Knee forward lunge, AirFlip Deadstart
reps 6ea
weight_kgs 6
Rest :10
Set Reps Weight Rest
1 6ea 6 kgs :10 (h:m:s)
2 6ea 6 kgs :10 (h:m:s)
3 6ea 6 kgs :10 (h:m:s)
4 6ea 6 kgs :10 (h:m:s)
LMT
[J] – Swing to Lateral Lunge, Lift
reps 10ea
weight_kgs 6
Rest 1:30
Set Reps Weight Rest
1 10ea 6 kgs 1:30 (h:m:s)
2 10ea 6 kgs 1:30 (h:m:s)
3 10ea 6 kgs 1:30 (h:m:s)
4 10ea 6 kgs 1:30 (h:m:s)

Cool Down Blocks

Cool Down Block
Superset x 1

GAR ULT
Wall Hip Hinge RP
time 60s
Restful post and stretch for the shoulders, torso and low back
Set Time
1 60s h:m:s
LAR ULT
Seated 90-90 Stretch
reps 5ea
Stretch for the hips
Set Reps
1 5ea