LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Activation
Horizontal
Rub&Scrub (Whole-body)
Set time
1 3 minutes
Lateral Lunge, Offset Shift Hold – Forced Inhalation
Set reps weight_kgs Hold
1 4 8 Forced Inhalation
Half Kneeling – Sharp Exhale
Set reps Tempo
1 10 3s in/nose - 1s out/mouth
Dynamic Grip Switching
Set time weight_kgs Tempo
1 30s 12 fast
Workout Blocks
Superset 1.
Superset x 3
1 Arm Swing Block with Squat
Set reps weight_kgs Tempo Rest
1 6 16-32 controlled self-selected
2 6 16-32 controlled self-selected
3 6 16-32 controlled self-selected
Four Tilts
Set reps weight_kgs Tempo Rest
1 3x4 tilts 32 controlled up to 2 minutes
2 3x4 tilts 32 controlled up to 2 minutes
3 3x4 tilts 32 controlled up to 2 minutes
Superset 2
Superset x 3
Lizard Get Up to SL Balance
Set reps Tempo Rest
1 5 each side controlled self-selected
2 5 each side controlled self-selected
3 5 each side controlled self-selected
Anterior Uppercut to Lateral Shift
Set reps weight_kgs Tempo Rest
1 3-5 each side 12 or 32 controlled Up to 2 minutes
2 3-5 each side 12 or 32 controlled Up to 2 minutes
3 3-5 each side 12 or 32 controlled Up to 2 minutes
Superset 3
Superset x 3
Alternate Anterior Lunge, Medial Double Tag
Set reps weight_kgs Tempo Rest
1 8 alternate side 12 or 32 controlled self-selected
2 8 alternate side 12 or 32 controlled self-selected
3 8 alternate side 12 or 32 controlled self-selected
Lateral to Sagittal Quick Feet TO Swing Hold
Set reps weight_kgs Tempo Rest
1 3-4 each side 12 controlled Up to 2 minutes
2 3-4 each side 12 controlled Up to 2 minutes
3 3-4 each side 12 controlled Up to 2 minutes
Cool Down Blocks
Regeneration
Horizontal
Legs Up PNS Breathing
Set time Hold
1 5 minutes 2s inhale - 4s exhale
ViPR PRO-Wide Stance, 2 Arm Tilt
Set reps weight_kgs Tempo
1 10 32 slow

Mix Friday – Movement Strength – Mix Strength

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

This session is focusing on:

1. Odd Position Strength - moving to an odd positions
2. Agile Strength - the ability to harness momentum
3. Ground To Stand - added to offset loaded drills and allow upper body to rest a little

For both, we will use ViPR PRO only.

There are 4 blocks:

1. Activation - performed in horizontal loading (finish one before moving on)
2. Odd Position Strength - performed in giant set (4 drills in a circuit style)
4. Cardio finishers - performed in tri-set
5. Regeneration - performed in horizontal loading

Odd Position Strength is in 3 supersets structure. Finish one superset in a prescribed rounds before you move to another one.

Warm-Up Blocks

Activation
Horizontal Loading

GAR UMT
Rub&Scrub (Whole-body)
Spend up to 20s on each bony area of the body. Rub vigorously each area and move on. Spend more time on more sensitive areas.
Set Time
1 3 minutes h:m:s
GAR LMT
Lateral Lunge, Offset Shift Hold – Forced Inhalation
Set Reps Weight Hold
1 4 8 kgs Forced Inhalation h:m:s
ULT
Half Kneeling – Sharp Exhale
This drills up-regulates sympathetic nervous system, so it should be used as a preparatory strategy
Set Reps Tempo
1 10 3s in/nose - 1s out/mouth
LMT
Dynamic Grip Switching
Set Time Weight Tempo
1 30s h:m:s 12 kgs Fast

Workout Blocks

Superset 1.
Superset x 3

Exercise 1 - Odd Position Strength - lift
Exercise 2 - Agile Strength - tilt

LLT
1 Arm Swing Block with Squat
reps 6
weight_kgs 16-32
Tempo controlled
Rest self-selected
Set Reps Weight Tempo Rest
1 6 16-32 kgs Controlled self-selected (h:m:s)
2 6 16-32 kgs Controlled self-selected (h:m:s)
3 6 16-32 kgs Controlled self-selected (h:m:s)
LMT
Four Tilts
reps 3x4 tilts
weight_kgs 32
Tempo controlled
Rest up to 2 minutes
Set Reps Weight Tempo Rest
1 3x4 tilts 32 kgs Controlled up to 2 minutes (h:m:s)
2 3x4 tilts 32 kgs Controlled up to 2 minutes (h:m:s)
3 3x4 tilts 32 kgs Controlled up to 2 minutes (h:m:s)

Superset 2
Superset x 3

Exercise 1- Ground To Stand
Exercise 2 - Agile Strength - shift

UMT
Lizard Get Up to SL Balance
reps 5 each side
Tempo controlled
Rest self-selected
Perform on one side first, or alternate sides
Set Reps Tempo Rest
1 5 each side Controlled self-selected (h:m:s)
2 5 each side Controlled self-selected (h:m:s)
3 5 each side Controlled self-selected (h:m:s)
LMT
Anterior Uppercut to Lateral Shift
reps 3-5 each side
weight_kgs 12 or 32
Tempo controlled
Rest Up to 2 minutes
Set Reps Weight Tempo Rest
1 3-5 each side 12 Or 32 kgs Controlled Up to 2 minutes (h:m:s)
2 3-5 each side 12 Or 32 kgs Controlled Up to 2 minutes (h:m:s)
3 3-5 each side 12 Or 32 kgs Controlled Up to 2 minutes (h:m:s)

Superset 3
Superset x 3

1. Odd Position Strength - lift
2. Agile Strength - tilt & swing

LMT
Alternate Anterior Lunge, Medial Double Tag
reps 8 alternate side
weight_kgs 12 or 32
Tempo controlled
Rest self-selected
Set Reps Weight Tempo Rest
1 8 alternate side 12 Or 32 kgs Controlled self-selected (h:m:s)
2 8 alternate side 12 Or 32 kgs Controlled self-selected (h:m:s)
3 8 alternate side 12 Or 32 kgs Controlled self-selected (h:m:s)
LMT
Lateral to Sagittal Quick Feet TO Swing Hold
reps 3-4 each side
weight_kgs 12
Tempo controlled
Rest Up to 2 minutes
Set Reps Weight Tempo Rest
1 3-4 each side 12 kgs Controlled Up to 2 minutes (h:m:s)
2 3-4 each side 12 kgs Controlled Up to 2 minutes (h:m:s)
3 3-4 each side 12 kgs Controlled Up to 2 minutes (h:m:s)

Cool Down Blocks

Regeneration
Horizontal Loading

GPR ULT
Legs Up PNS Breathing
Set Time Hold
1 5 minutes h:m:s 2s inhale - 4s exhale h:m:s
LLT
ViPR PRO-Wide Stance, 2 Arm Tilt
Set Reps Weight Tempo
1 10 32 kgs Slow

focus on lengthening and slow down your breath