LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Dynamic Warm-Up Level 1
Horizontal
Pigeon Squat to Cobra
Set time
1 3 ea
World’s Greatest Stretch
Set reps
1 3 ea
DB Toe Sweeps
Set reps
1 5 ea, alternating
DB Multi-planar Lunge with Reaches
Set reps
1 2 x around
Workout Blocks
ViPR Mobility: Rhythm & Timing - Halo, shovel, pendulum, squat to halo, 1/2 kneeling G2S
Circuit x 2
ViPR Halo
Set reps load Tempo Rest
1 5-6 ea direction light controlled 0
2 5-6 ea direction light controlled 0
Offset Front Carry ViPR Shovel
Set reps load Tempo Rest
1 5-6 ea side light controlled 0
2 5-6 ea side light controlled 0
ViPR Frontal Plane Pendulum Swing
Set time load Tempo Rest
1 30 sec light controlled 0
2 30 sec light controlled 0
ViPR Squat to Halo
Set reps load Tempo Rest
1 5 ea direction light controlled 0
2 5 ea direction light controlled 0
Half Kneeling Front Carry to SL Balance G2S
Set reps load Tempo Rest
1 5 ea leg light controlled 1 min
2 5 ea leg light controlled 1 min

Rhythm and Timing Movement Strength Session (KB)

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

Complete more rounds to increase volume of training if you are feeling good.

Warm-Up Blocks

4Q Dynamic Warm-Up Level 1
Horizontal Loading

ULT
Pigeon Squat to Cobra
Set Time
1 3 ea h:m:s
UMT
World’s Greatest Stretch
Set Reps
1 3 ea
LLT
DB Toe Sweeps
Set Reps
1 5 ea, alternating
LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 2 x around

Workout Blocks

ViPR Mobility: Rhythm & Timing - Halo, shovel, pendulum, squat to halo, 1/2 kneeling G2S
Circuit x 2

This block focuses on enhancing movement rhythm and timing while lifting, shifting, and carrying load dynamically. Use a light ViPR to ensure clean and smooth movement. Everything should feel very fluid.

LMT
ViPR Halo
reps 5-6 ea direction
load light
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 5-6 ea direction Light Controlled 0 (h:m:s)
2 5-6 ea direction Light Controlled 0 (h:m:s)
LMT
Offset Front Carry ViPR Shovel
reps 5-6 ea side
load light
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 5-6 ea side Light Controlled 0 (h:m:s)
2 5-6 ea side Light Controlled 0 (h:m:s)
LLT
ViPR Frontal Plane Pendulum Swing
time 30 sec
load light
Tempo controlled
Rest 0
Set Time Load Tempo Rest
1 30 sec h:m:s Light Controlled 0 (h:m:s)
2 30 sec h:m:s Light Controlled 0 (h:m:s)
LMT
ViPR Squat to Halo
reps 5 ea direction
load light
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 5 ea direction Light Controlled 0 (h:m:s)
2 5 ea direction Light Controlled 0 (h:m:s)
LLT
Half Kneeling Front Carry to SL Balance G2S
reps 5 ea leg
load light
Tempo controlled
Rest 1 min
Set Reps Load Tempo Rest
1 5 ea leg Light Controlled 1 min (h:m:s)
2 5 ea leg Light Controlled 1 min (h:m:s)