LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
W/up
Horizontal
ULT 1/2 kneel hip forward lean
Set reps Tempo
1 10/10reps controlled
Deadbug
Set reps Tempo Rest
1 6/6reps controlled 10s
2 6/6reps controlled 10s
hip marching
Set reps Rest
1 6/6reps 10s
2 6/6reps 10s
1/2 kneel type 1-2 t-spine mobility
Set reps Tempo Rest
1 6/6reps controlled 10s
2 6/6reps controlled 10s
Excitation
Horizontal
ViPR PRO Pre-Position, In-Out Fast Feet
Set time Rest
1 10/10 30s
2 10/10 30s
Workout Blocks
Force- endurance / Bloque 1
Tri-Set x 3
(AS) LLT ViPR Pro Pick up Vertical Shift from Staggered Stance
Set reps Tempo Rest
1 6/6 fast 15s
2 6/6 fast 15s
3 6/6 fast 15s
ViPR PRO – Lateral Lunge, Excursion Offset Lateral Shift
Set reps Tempo Rest
1 6/6 controlled 15s
2 6/6 controlled 15s
3 6/6 controlled 15s
Brazilian Push Up
Set reps Tempo Rest
1 5/5reps fast 60s
2 5/5reps fast 60s
3 5/5reps fast 60s
Force- endurance / Bloque 2
Tri-Set x 3
ViPR PRO Half Kneel OH Rotational Press
Set reps Tempo Rest
1 8/8reps controlled 15s
2 8/8reps controlled 15s
3 8/8reps controlled 15s
DB Lawnmower Row
Set reps Tempo Rest
1 8/8reps fast 15s
2 8/8reps fast 15s
3 8/8reps fast 15s
ViPR PRO LLT SL Hinge/Tilt
Set reps Tempo Rest
1 20/20reps controlled 60s
2 20/20reps controlled 60s
3 20/20reps controlled 60s
Cool Down Blocks
Cool Down
Horizontal
Set time
1 3min

The kfoury’s super home workout.2

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

Warm-Up Blocks

W/up
Horizontal Loading

ULT
ULT 1/2 kneel hip forward lean
Set Reps Tempo
1 10/10reps Controlled
ULT
Deadbug
Set Reps Tempo Rest
1 6/6reps Controlled 10s (h:m:s)
2 6/6reps Controlled 10s (h:m:s)
ULT
hip marching
Set Reps Rest
1 6/6reps 10s (h:m:s)
2 6/6reps 10s (h:m:s)
UMT
1/2 kneel type 1-2 t-spine mobility
Set Reps Tempo Rest
1 6/6reps Controlled 10s (h:m:s)
2 6/6reps Controlled 10s (h:m:s)

Excitation
Horizontal Loading

LLT
ViPR PRO Pre-Position, In-Out Fast Feet
Enhances single leg quickness and coordination while loaded
Set Time Rest
1 10/10 h:m:s 30s (h:m:s)
2 10/10 h:m:s 30s (h:m:s)

Workout Blocks

Force- endurance / Bloque 1
Tri-Set x 3

LLT
(AS) LLT ViPR Pro Pick up Vertical Shift from Staggered Stance
reps 6/6
Tempo fast
Rest 15s
This odd position lift helps train pelvic positioning and coordination with whole body stability while lifting an odd load from a variable start position.
Set Reps Tempo Rest
1 6/6 Fast 15s (h:m:s)
2 6/6 Fast 15s (h:m:s)
3 6/6 Fast 15s (h:m:s)
LMT
ViPR PRO – Lateral Lunge, Excursion Offset Lateral Shift
reps 6/6
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 6/6 Controlled 15s (h:m:s)
2 6/6 Controlled 15s (h:m:s)
3 6/6 Controlled 15s (h:m:s)
UMT
Brazilian Push Up
reps 5/5reps
Tempo fast
Rest 60s
Set Reps Tempo Rest
1 5/5reps Fast 60s (h:m:s)
2 5/5reps Fast 60s (h:m:s)
3 5/5reps Fast 60s (h:m:s)

Force- endurance / Bloque 2
Tri-Set x 3

LMT
ViPR PRO Half Kneel OH Rotational Press
reps 8/8reps
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 8/8reps Controlled 15s (h:m:s)
2 8/8reps Controlled 15s (h:m:s)
3 8/8reps Controlled 15s (h:m:s)
LMT
DB Lawnmower Row
reps 8/8reps
Tempo fast
Rest 15s
Set Reps Tempo Rest
1 8/8reps Fast 15s (h:m:s)
2 8/8reps Fast 15s (h:m:s)
3 8/8reps Fast 15s (h:m:s)
LLT
ViPR PRO LLT SL Hinge/Tilt
reps 20/20reps
Tempo controlled
Rest 60s
ViPR PRO LLT Single leg hinge + Tilt. Emphasis is on the deceleration (flexion) phase of movement.
Set Reps Tempo Rest
1 20/20reps Controlled 60s (h:m:s)
2 20/20reps Controlled 60s (h:m:s)
3 20/20reps Controlled 60s (h:m:s)

Cool Down Blocks

Cool Down
Horizontal Loading

Set Time
1 3min h:m:s

Faire 3-5min