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

No Themes Assigned

Warm-Up Blocks
4Q Dynamic Warm-Up Level 1
Horizontal
Pigeon Squat to Cobra
Set time
1 3 ea
World’s Greatest Stretch
Set reps
1 3 ea
DB Toe Sweeps
Set reps
1 5 ea, alternating
DB Multi-planar Lunge with Reaches
Set reps
1 2 x around
Workout Blocks
Foundational ViPR Movement Strength Block - Helicopter Lunge, Shovel, Pendulum, Skater
Giant Set x 3
ViPR Helicopter Lateral Lunge
Set reps Tempo Rest
1 5 ea controlled 30-60 sec
2 5 ea controlled 30-60 sec
3 5 ea controlled 30-60 sec
Transverse ViPR Shovel
Set reps Tempo Rest
1 10 controlled 30-60 sec
2 10 controlled 30-60 sec
3 10 controlled 30-60 sec
ViPR Sagittal Pendulum Swing
Set time Tempo Rest
1 30 sec controlled 30-60 sec
2 30 sec controlled 30-60 sec
3 30 sec controlled 30-60 sec
ViPR Skater
Set time Tempo Rest
1 30 sec controlled 2 min
2 30 sec controlled 2 min
3 30 sec controlled 2 min
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set time
1 2 minutes ea side

Foundational ViPR Movement Strength Block (KB)

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

4Q Dynamic Warm-Up Level 1
Horizontal Loading

ULT
Pigeon Squat to Cobra
Set Time
1 3 ea h:m:s
UMT
World’s Greatest Stretch
Set Reps
1 3 ea
LLT
DB Toe Sweeps
Set Reps
1 5 ea, alternating
LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 2 x around

Workout Blocks

Foundational ViPR Movement Strength Block - Helicopter Lunge, Shovel, Pendulum, Skater
Giant Set x 3

This block can be used as a dynamic warmup if one is confident using ViPR or as a stand-alone Movement Strength working block. It involves moving under load in all three planes.

LMT
ViPR Helicopter Lateral Lunge
reps 5 ea
Tempo controlled
Rest 30-60 sec
Set Reps Tempo Rest
1 5 ea Controlled 30-60 sec (h:m:s)
2 5 ea Controlled 30-60 sec (h:m:s)
3 5 ea Controlled 30-60 sec (h:m:s)
LMT
Transverse ViPR Shovel
reps 10
Tempo controlled
Rest 30-60 sec
Set Reps Tempo Rest
1 10 Controlled 30-60 sec (h:m:s)
2 10 Controlled 30-60 sec (h:m:s)
3 10 Controlled 30-60 sec (h:m:s)
LLT
ViPR Sagittal Pendulum Swing
time 30 sec
Tempo controlled
Rest 30-60 sec
Set Time Tempo Rest
1 30 sec h:m:s Controlled 30-60 sec (h:m:s)
2 30 sec h:m:s Controlled 30-60 sec (h:m:s)
3 30 sec h:m:s Controlled 30-60 sec (h:m:s)
LMT
ViPR Skater
time 30 sec
Tempo controlled
Rest 2 min
Set Time Tempo Rest
1 30 sec h:m:s Controlled 2 min (h:m:s)
2 30 sec h:m:s Controlled 2 min (h:m:s)
3 30 sec h:m:s Controlled 2 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Time
1 2 minutes ea side h:m:s