LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warm-Up
Horizontal
[J] – Warm-Up Sequence 6 (
Set time
1 4m
Workout Blocks
ViPR PRO Session
Giant Set x 3
Set reps load Rest
1 6 moderate 60s
2 6 moderate 60s
3 6 moderate 60s
Set reps load Rest
1 8 moderate 90s
2 8 moderate 90s
3 8 moderate 90s
[J] – Swing to Lateral Lunge, Lift
Set reps load Rest
1 8 heavy 90s
2 8 heavy 90s
3 8 heavy 90s
Deep Reverse Lunge, Rainbow
Set reps load Rest
1 12 moderate 3m
2 12 moderate 3m
3 12 moderate 3m
Cool Down Blocks
Cool Down
Superset x 2
RP – Kneeling Sky Breathing
Set time Hold
1 60s 30s
2 60s 30s
RP – Half Knee rest
Set time Hold
1 60s 30s
2 60s 30s

ViPR PRO Session 2 (L2)

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

This session consists only ViPR PRO (or ViPR) and the main theme is Odd Position Strength.

Warm-Up Blocks

Warm-Up
Horizontal Loading

I keep warm-ups simple but consistsent. This block is designed to prep the tisuue and upregulate SNS

ULT
[J] – Warm-Up Sequence 6 (
For the lower body 1. Rub & scrub (ankle and around) 2. Press the feet against each other for 3s and rest 3. Breath - 2s breath IN - 1s breath out 4. Dynamic Rotational Squats
Set Time
1 4m h:m:s

Workout Blocks

ViPR PRO Session
Giant Set x 3

Perform in HIIT style = keep rest period longer than work

reps 6
load moderate
Rest 60s
Set Reps Load Rest
1 6 Moderate 60s (h:m:s)
2 6 Moderate 60s (h:m:s)
3 6 Moderate 60s (h:m:s)
reps 8
load moderate
Rest 90s
Set Reps Load Rest
1 8 Moderate 90s (h:m:s)
2 8 Moderate 90s (h:m:s)
3 8 Moderate 90s (h:m:s)
LMT
[J] – Swing to Lateral Lunge, Lift
reps 8
load heavy
Rest 90s
Set Reps Load Rest
1 8 Heavy 90s (h:m:s)
2 8 Heavy 90s (h:m:s)
3 8 Heavy 90s (h:m:s)
LMT
Deep Reverse Lunge, Rainbow
reps 12
load moderate
Rest 3m
Set Reps Load Rest
1 12 Moderate 3m (h:m:s)
2 12 Moderate 3m (h:m:s)
3 12 Moderate 3m (h:m:s)

Cool Down Blocks

Cool Down
Superset x 2

This block consists of two Restorative Strategies that are designed to improve tissue extensibility, through PLASTIC DEFORMATION, and up-regulate PNS

GAR ULT
RP – Kneeling Sky Breathing
time 60s
Hold 30s
Stretch for the quads/front hips and is a restful pose.
Set Time Hold
1 60s h:m:s 30s h:m:s
2 60s h:m:s 30s h:m:s
GAR UMT
RP – Half Knee rest
time 60s
Hold 30s
Stretches the inner leg/hip, the quads, low and upper back
Set Time Hold
1 60s h:m:s 30s h:m:s
2 60s h:m:s 30s h:m:s