LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Foundational Strength Warmup
Circuit x 1
Prone Push Back Squat
Set reps
1 8-10
Prisoner Runner’s Hinge
Set reps
1 5-6 ea leg
Low Scarecrow Wall Ward with Inhale
Set reps
1 10
Single Arm/Single Leg Medial Wall Ward with Forced Exhale
Set reps
1 10
Type 2 Spinal Motion Percussive Exhalation
Set reps
1 10
Lateral Step Eye Tracking
Set reps
1 10
Foundational ViPR Movement Strength Block - Helicopter Lunge, Shovel, Pendulum, Skater
Giant Set x 3
ViPR Helicopter Lateral Lunge
Set reps Tempo Rest
1 5 ea controlled 30-60 sec
2 5 ea controlled 30-60 sec
3 5 ea controlled 30-60 sec
Transverse ViPR Shovel
Set reps Tempo Rest
1 10 controlled 30-60 sec
2 10 controlled 30-60 sec
3 10 controlled 30-60 sec
ViPR Sagittal Pendulum Swing
Set time Tempo Rest
1 30 sec controlled 30-60 sec
2 30 sec controlled 30-60 sec
3 30 sec controlled 30-60 sec
ViPR Skater
Set time Tempo Rest
1 30 sec controlled 2 min
2 30 sec controlled 2 min
3 30 sec controlled 2 min
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set time
1 2 minutes ea side

Foundational ViPR Movement Strength Session (KB)

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

Warm-Up Blocks

Foundational Strength Warmup
Circuit x 1

Use this block to prepare for a foundational strength workout by working through the key elements of movement preparation: fluid dynamics, small motor unit recruitment, excitation, and stimulation.

LAR ULT
Prone Push Back Squat
reps 8-10
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 8-10

Modify as needed, using hands, chairs, etc to help the transition down to the ground. Hands may come down before knees if necessary.

ULT
Prisoner Runner’s Hinge
reps 5-6 ea leg
Set Reps
1 5-6 ea leg
GAR ULT
Low Scarecrow Wall Ward with Inhale
reps 10
Set Reps
1 10
GAR ULT
Single Arm/Single Leg Medial Wall Ward with Forced Exhale
reps 10
Stabilize the grounded foot, push with the hand opposite the raised leg.
Set Reps
1 10
LMT
Type 2 Spinal Motion Percussive Exhalation
reps 10
Set Reps
1 10
LMT
Lateral Step Eye Tracking
reps 10
Set Reps
1 10

Foundational ViPR Movement Strength Block - Helicopter Lunge, Shovel, Pendulum, Skater
Giant Set x 3

This block can be used as a dynamic warmup if one is confident using ViPR or as a stand-alone Movement Strength working block. It involves moving under load in all three planes.

LMT
ViPR Helicopter Lateral Lunge
reps 5 ea
Tempo controlled
Rest 30-60 sec
Set Reps Tempo Rest
1 5 ea Controlled 30-60 sec (h:m:s)
2 5 ea Controlled 30-60 sec (h:m:s)
3 5 ea Controlled 30-60 sec (h:m:s)
LMT
Transverse ViPR Shovel
reps 10
Tempo controlled
Rest 30-60 sec
Set Reps Tempo Rest
1 10 Controlled 30-60 sec (h:m:s)
2 10 Controlled 30-60 sec (h:m:s)
3 10 Controlled 30-60 sec (h:m:s)
LLT
ViPR Sagittal Pendulum Swing
time 30 sec
Tempo controlled
Rest 30-60 sec
Set Time Tempo Rest
1 30 sec h:m:s Controlled 30-60 sec (h:m:s)
2 30 sec h:m:s Controlled 30-60 sec (h:m:s)
3 30 sec h:m:s Controlled 30-60 sec (h:m:s)
LMT
ViPR Skater
time 30 sec
Tempo controlled
Rest 2 min
Set Time Tempo Rest
1 30 sec h:m:s Controlled 2 min (h:m:s)
2 30 sec h:m:s Controlled 2 min (h:m:s)
3 30 sec h:m:s Controlled 2 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Time
1 2 minutes ea side h:m:s