LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Dynamic Mobility
Tri-Set x 2
J – Lateral Squat, SS Tilt
Set reps load Tempo Rest
1 12 heavy controlled no rest
2 12 heavy controlled no rest
J – Hinge, 1Arm Tilt (opener)
Set reps load Tempo Rest
1 10 heavy controlled no rest
2 10 heavy controlled no rest
Set reps load Tempo Rest
1 16 moderate controlled no rest
2 16 moderate controlled no rest
Workout Blocks
Strength
Giant Set x 3
J – Lizard Get Up to Fanning Reach
Set reps load Tempo Rest
1 10 moderate controlled 30s
2 10 heavy controlled 30s
3 10 heavy controlled 30s
[J] – Linear Lunge with Horizontal Shift
Set reps load Tempo Rest
1 12 light controlled 45s
2 12 light controlled 45s
3 12 light controlled 45s
[J] – Golfer Deadshift
Set reps load Tempo Rest
1 8 light controlled 45s
2 8 light controlled 45s
3 8 light controlled 45s
J – Transverse Lunge, DeadShift
Set reps load Tempo Rest
1 12 moderate controlled 2m
2 12 moderate controlled 2m
3 12 moderate controlled 2m
Cool Down Blocks
Stretching / Breathing
Horizontal
Wall Double Leg RP
Set time
1 3m
RP – Kneeling Sky Breathing
Set time Hold
1 60s 30s

J – ViPR PRO 3.

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

Begin every session with 2-3 minutes of RUB&SCRUB for your preferred areas.

Warm-Up Blocks

Dynamic Mobility
Tri-Set x 2

LMT
J – Lateral Squat, SS Tilt
reps 12
load heavy
Tempo controlled
Rest no rest
Sit through the hips and let ViPR sink into the long arm (regress range of motion if needed)
Set Reps Load Tempo Rest
1 12 Heavy Controlled no rest (h:m:s)
2 12 Heavy Controlled no rest (h:m:s)
LMT
J – Hinge, 1Arm Tilt (opener)
reps 10
load heavy
Tempo controlled
Rest no rest
When tilting, alternate between looking at the tilting hand and unloaded hand
Set Reps Load Tempo Rest
1 10 Heavy Controlled no rest (h:m:s)
2 10 Heavy Controlled no rest (h:m:s)
reps 16
load moderate
Tempo controlled
Rest no rest
Set Reps Load Tempo Rest
1 16 Moderate Controlled no rest (h:m:s)
2 16 Moderate Controlled no rest (h:m:s)

Workout Blocks

Strength
Giant Set x 3

UMT
J – Lizard Get Up to Fanning Reach
reps 10
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30s (h:m:s)
2 10 Heavy Controlled 30s (h:m:s)
3 10 Heavy Controlled 30s (h:m:s)
LMT
[J] – Linear Lunge with Horizontal Shift
reps 12
load light
Tempo controlled
Rest 45s
Set Reps Load Tempo Rest
1 12 Light Controlled 45s (h:m:s)
2 12 Light Controlled 45s (h:m:s)
3 12 Light Controlled 45s (h:m:s)

Perform 12 reps on each side.

LMT
[J] – Golfer Deadshift
reps 8
load light
Tempo controlled
Rest 45s
Set Reps Load Tempo Rest
1 8 Light Controlled 45s (h:m:s)
2 8 Light Controlled 45s (h:m:s)
3 8 Light Controlled 45s (h:m:s)

Change the angle of shift if needed (to decrease the pressure on the shoulders)

LMT
J – Transverse Lunge, DeadShift
reps 12
load moderate
Tempo controlled
Rest 2m
Set Reps Load Tempo Rest
1 12 Moderate Controlled 2m (h:m:s)
2 12 Moderate Controlled 2m (h:m:s)
3 12 Moderate Controlled 2m (h:m:s)

Cool Down Blocks

Stretching / Breathing
Horizontal Loading

Select your own restorative poses or use the one below. Couple with breathing (long exhale) to downregulate stress.

GAR ULT
Wall Double Leg RP
Lie Supine with both legs vertical at 90 degrees to the hips -up against the wall.
Set Time
1 3m h:m:s
GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Time Hold
1 60s h:m:s 30s h:m:s