This session consists of three main parts:
1. Warm-Up Block
2. Workout Block
3. Cool-Down Block
Please read each block's description for guidance.
ViPR PRO Team Training/Season 1 : Dry Land – MetCon 1.
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Mobility + Transition
Horizontal Loading
This block consists of three mobility exercises that are performed for 1 minute each followed by one transition exercise also for 1 minute.
LLT
MC1-Warm-Up 1/3: Narrow to Wide Stance, Tilt
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 minute h:m:s | Heavy | Controlled | No rest (h:m:s) |
LMT
MC1-Warm-Up 2/3: Hinge, Rotational Tilt
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60 seconds h:m:s | Heavy | Controlled | No Rest (h:m:s) |
Workout Blocks
Exercises
Horizontal Loading
1. Repetitions VOLUME available: High - 60x | Low: 30x
GRADED EXPOSURE: Each phase can last as long as necessary
-> Phase 1 - 30 reps
-> Phase 2 - 60 reps
-> Phase 3 - 30 reps (heavier)
-> Phase 4 - 60 reps same weight as last week
2. COMPLETE selected volume of EACH exercise before moving on to the next exercise (horizontal loading).
3. REST & RECOVERY: Rest is self-selected | Recovery: 5 minutes after every 20 minutes
4. PACING: Work:Rest —> i.e. Low volume - 30 total =10 reps x3 | High volume - 60 total=15reps x4
4. When finished, record your total time
Take mandatory 5 minutes rest every 20 minutes
IMPORTANT!!! Only good reps count!
LLT
MC 1/1 – Squat, 1 Pulse Catch
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 or 60 | Moderate | Controlled | Self-Selected (h:m:s) |
LLT
MC 1/2: Anterior Traveling Lunge, Rainbow
Perform full lunge to a knee height depth and move ViPR PRO in a reverse "U" Shape.
Regress by performing short anterior/posterior step and grip and shorten ViPR PRO's range of motion
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 or 60 | Moderate | Controlled | Self-Selected (h:m:s) |
LMT
MC 1/3: Lateral Shuffle, Tilt Touch
Move swiftly side to side while tilting ViPR PRO with you, touch the ground with ViPR PRO on each side.
Regress by performing short steps and tilts laterally.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 or 60 | Heavy | Controlled | Self-Selected (h:m:s) |
LLT
MC 1/4: Alternate Posterior Lunge, Uppercut
Lunge low while giving an uppercut.
Regress by performing an uppercut from a squat position (feet aren't moving)
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 or 60 | Moderate | Controlled | Self-Selected (h:m:s) |
LMT
MC 1/5: Alternate Transverse Lunge, DeadShift
Start with ViPR PRO in front of you, pick up with the right hand on the top = lunge and shift to the right.
Regress by holding ViPR PRO in your hands and performing short corner steps and shifts.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 or 60 | Moderate | Controlled | Self-Selected (h:m:s) |
Cool Down Blocks
Breathing + Slow Tilt
Horizontal Loading
EXERCISE 1: Begin with 3 minutes of breathing in the supine position. Focus on inhaling through the nose and a long exhale through the mouth.
EXERCISE 2: Perform the first exercise from the warm-up at a slow pace for one minute.
WELL DONE!