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

Wall Wards + ViPR Movement

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

Perform 2-3days/week, particularly as a movement break or before doing some light lifting such as yard work.

Workout Blocks

Working Block - Sagittal Plane Wall Wards
Tri-Set x 1

ULT
Wall Alternating Overhead Reach
reps 6-10 ea
Hold 2 sec
Set Reps Hold
1 6-10 ea 2 sec h:m:s
GAR ULT
Wall Hip Hinge RP
reps 5
Hold 5-10 sec
Restful post and stretch for the shoulders, torso and low back
Set Reps Hold
1 5 5-10 sec h:m:s
LLT
MB Hip Hinge Wall Touch
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled

ViPR Movement Block
Tri-Set x 3

LLT
Squat to Post Step with OH Reach
reps 10
load moderate
Set Reps Load
1 10 Moderate
2 10 Moderate
3 10 Moderate
LMT
ViPR PRO Squat Hook to Curtsy Hook
reps 6-8 ea
load light
Set Reps Load
1 6-8 ea Light
2 6-8 ea Light
3 6-8 ea Light
LLT
ViPR PRO-SL Balance Tilt
reps 5-6 ea
Set Reps
1 5-6 ea
2 5-6 ea
3 5-6 ea

Working Block - Tri-Planar Wall Wards
Tri-Set x 2

UMT
Wall Warding with Crossover Step/Lunge
reps 5 ea
Tempo controlled
Set Reps Tempo
1 5 ea Controlled
2 5 ea Controlled
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
reps 5 ea leg
Set Reps
1 5 ea leg
2 5 ea leg
LMT
Sandbell (MB) Lateral Squat Rotational Wall Ward
reps 10
load light
Hold 2 sec
Set Reps Load Hold
1 10 Light 2 sec h:m:s
2 10 Light 2 sec h:m:s