LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

Warmup Block

Horizontal

T-Spine Mobility Block 1 x 5-8m

Set	time
1	5-8m

Workout Blocks

LMT - VIPR PRO

Circuit x 2

[AN] Pitcher’s Halo 2 x 8each

Set	reps
1	8each
2	8ea

[AN] Hip Shift with Cross Body VIPR Shlift 2 x 8ea

Set	reps
1	8ea
2	8ea

[AN] Cylinder Lift with T-Plane Squat Combo 2 x 8ea

Set	reps
1	8ea
2	8ea

[AN] 3/9-2/10 ViPR Shift 2 x 10

Set	reps
1	10
2	10

[AN] Half Kneel Get Up with VIPR OH Shlift 2 x 10

Set	reps
1	10
2	10

[AN] Lateral Lunge with Dead Lift 2 x 10

Set	reps
1	10
2	10

[AN] Push Ups 2 x 5-10

Set	reps
1	5-10
2	5-10

Cool Down Blocks

Cool Down Block

Horizontal

Loaded Belly Breathing 1 x 2 m

Set	time
1	2 m

Seated 90-90 Stretch 1 x 10

Set	reps
1	10

Prone T-Spine Rotation 1 x 10ea

Set	reps
1	10ea

[AN] Movement Strength Circuit

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Movement Strength with VIPR PRO

Warm-Up Blocks

Warmup Block
Horizontal Loading

T-Spine Mobility Block

Set	Time
1	5-8m h:m:s

Workout Blocks

LMT - VIPR PRO
Circuit x 2

Fun LMT drills and then BW push ups

LMT
[AN] Pitcher’s Halo

reps 8each

Set	Reps
1	8each
2	8ea

LMT
[AN] Hip Shift with Cross Body VIPR Shlift

reps 8ea

Set	Reps
1	8ea
2	8ea

LMT
[AN] Cylinder Lift with T-Plane Squat Combo

reps 8ea

Set	Reps
1	8ea
2	8ea

LMT
[AN] 3/9-2/10 ViPR Shift

reps 10

Set	Reps
1	10
2	10

LLT
[AN] Half Kneel Get Up with VIPR OH Shlift

reps 10

Set	Reps
1	10
2	10

LMT
[AN] Lateral Lunge with Dead Lift

reps 10

Set	Reps
1	10
2	10

ULT
[AN] Push Ups

reps 5-10

Set	Reps
1	5-10
2	5-10

Cool Down Blocks

Cool Down Block
Horizontal Loading

LLT
Loaded Belly Breathing

Set	Time
1	2 m h:m:s

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Reps
1	10

UMT
Prone T-Spine Rotation

Set	Reps
1	10ea

Warm-Up Blocks

Warmup Block Horizontal Loading

T-Spine Mobility Block

Workout Blocks

LMT - VIPR PRO Circuit x 2

LMT [AN] Pitcher’s Halo reps 8each

LMT [AN] Hip Shift with Cross Body VIPR Shlift reps 8ea

LMT [AN] Cylinder Lift with T-Plane Squat Combo reps 8ea

LMT [AN] 3/9-2/10 ViPR Shift reps 10

LLT [AN] Half Kneel Get Up with VIPR OH Shlift reps 10

LMT [AN] Lateral Lunge with Dead Lift reps 10

ULT [AN] Push Ups reps 5-10

Cool Down Blocks

Cool Down Block Horizontal Loading

LLT Loaded Belly Breathing

LAR ULT Seated 90-90 Stretch

UMT Prone T-Spine Rotation

Warmup Block
Horizontal Loading

LMT - VIPR PRO
Circuit x 2

LMT
[AN] Pitcher’s Halo

reps 8each

LMT
[AN] Hip Shift with Cross Body VIPR Shlift

reps 8ea

LMT
[AN] Cylinder Lift with T-Plane Squat Combo

reps 8ea

LMT
[AN] 3/9-2/10 ViPR Shift

reps 10

LLT
[AN] Half Kneel Get Up with VIPR OH Shlift

reps 10

LMT
[AN] Lateral Lunge with Dead Lift

reps 10

ULT
[AN] Push Ups

reps 5-10

Cool Down Block
Horizontal Loading

LLT
Loaded Belly Breathing

LAR ULT
Seated 90-90 Stretch

UMT
Prone T-Spine Rotation