This is a strength and metabolic training session with ViPR PRO
ViPR PRO Strength and Performance 2
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
4Q T Spine Mobility and Stability 1
Horizontal Loading
UNLOADED preparation or recovery for the T Spine
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
| Set | Reps |
|---|---|
| 1 | 3 min |
MOBILITY - Used to foster and maintain space in the body’s segments
LAR
ULT
Stability Ball Child’s Pose
| Set | Reps | Hold |
|---|---|---|
| 1 | 10 | 3-5sec h:m:s |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
UMT
Side Lying 90-90
| Set | Reps |
|---|---|
| 1 | 30 sec each |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
LLT
Wall MB OH Extension
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments
UMT
Fanning Lizard get Up
| Set | Reps |
|---|---|
| 1 | 5 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Workout Blocks
ViPR PRO Training Day
Circuit
x 3
This is a training day that involves using the ViPR PRO exclusively.
LMT
ACTIVATION – Side Lunge Lift
reps
7-10ea
Tempo
controlled
reps
7-10ea
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 7-10ea | Controlled |
| 2 | 7-10ea | Controlled |
| 3 | 7-10ea | Controlled |
LMT
Transverse Lunge, Dead Shift (Block)
reps
7-10
Tempo
controlled
reps
7-10
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 7-10 | Controlled |
| 2 | 7-10 | Controlled |
| 3 | 7-10 | Controlled |
LMT
ViPR PRO [SC 1/3]: Lateral Lunge, Lateral DeadShift
reps
7-10
Tempo
controlled
reps
7-10
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 7-10 | Controlled |
| 2 | 7-10 | Controlled |
| 3 | 7-10 | Controlled |
LLT
ViPR PRO Split Cycle Diagonal Shift to Chop
reps
7-10
Tempo
controlled
reps
7-10
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 7-10 | Controlled |
| 2 | 7-10 | Controlled |
| 3 | 7-10 | Controlled |
LMT
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift
reps
7-10
Tempo
controlled
reps
7-10
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 7-10 | Controlled |
| 2 | 7-10 | Controlled |
| 3 | 7-10 | Controlled |
Cool Down Blocks
[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading
Use this block to aid in your recovery from your session.