LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
POWER
Superset x 3
Knee Kick, Tilt
Set reps load Tempo Rest
1 4 light explosive 30s
2 4 light explosive 30s
3 4 light explosive 60s
[J] – Split, Shift – Chop
Set reps load Tempo Rest
1 4 light explosive 30s
2 4 light explosive 30s
3 4 light explosive 60s
STRENGTH
Tri-Set x 5
[J] – Transverse Lunge, Mid Slot DeadLift
Set reps weight_kgs Tempo Rest
1 8 8 controlled 45s
2 8 8 controlled 45s
3 6 12 controlled 45s
4 6 12 controlled 45s
5 6 12 controlled 45s
Rotational Squat, 1 Pulse catch
Set reps weight_kgs Tempo Rest
1 8 8 controlled 45s
2 8 8 controlled 45s
3 10 10 controlled 45s
4 10 10 controlled 45s
5 10 10 controlled 45s
Set reps weight_kgs Tempo Rest
1 6 6 controlled 45s
2 6 6 controlled 45s
3 8 6 controlled 45s
4 8 8 controlled 45s
5 8 8 controlled 45s

[J] – ViPR PRO Session (Power&Strength) 1.

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

Select your preferable 5 minutes warm-up and 5 minutes cool-down. Start with a Power block in 3 sets, before you move to Strength Block in 5 sets.

Workout Blocks

POWER
Superset x 3

Perform each exercise explosively followed by 2-3 pause to re-set and repeat

LLT
Knee Kick, Tilt
reps 4
load light
Tempo explosive
Rest 30s
Explode
Set Reps Load Tempo Rest
1 4 Light Explosive 30s (h:m:s)
2 4 Light Explosive 30s (h:m:s)
3 4 Light Explosive 60s (h:m:s)
LLT
[J] – Split, Shift – Chop
reps 4
load light
Tempo explosive
Rest 30s
Set Reps Load Tempo Rest
1 4 Light Explosive 30s (h:m:s)
2 4 Light Explosive 30s (h:m:s)
3 4 Light Explosive 60s (h:m:s)

STRENGTH
Tri-Set x 5

Perform each exercise with great control and confidence. Focus on the HIGH quality of movement.

LMT
[J] – Transverse Lunge, Mid Slot DeadLift
reps 8
weight_kgs 8
Tempo controlled
Rest 45s
Set Reps Weight Tempo Rest
1 8 8 kgs Controlled 45s (h:m:s)
2 8 8 kgs Controlled 45s (h:m:s)
3 6 12 kgs Controlled 45s (h:m:s)
4 6 12 kgs Controlled 45s (h:m:s)
5 6 12 kgs Controlled 45s (h:m:s)
LMT
Rotational Squat, 1 Pulse catch
reps 8
weight_kgs 8
Tempo controlled
Rest 45s
Set Reps Weight Tempo Rest
1 8 8 kgs Controlled 45s (h:m:s)
2 8 8 kgs Controlled 45s (h:m:s)
3 10 10 kgs Controlled 45s (h:m:s)
4 10 10 kgs Controlled 45s (h:m:s)
5 10 10 kgs Controlled 45s (h:m:s)

Alternate Sides

reps 6
weight_kgs 6
Tempo controlled
Rest 45s
Set Reps Weight Tempo Rest
1 6 6 kgs Controlled 45s (h:m:s)
2 6 6 kgs Controlled 45s (h:m:s)
3 8 6 kgs Controlled 45s (h:m:s)
4 8 8 kgs Controlled 45s (h:m:s)
5 8 8 kgs Controlled 45s (h:m:s)