LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

[J] – ACTIVATION: Rub & Scrub (Ankle, Knee) 1 x 2min in total

Set	time
1	2min in total

[J] – Ground Shift to Knee Ward, Lift 1 x 4 on each side

Set	reps	load	Hold
1	4 on each side	light	Ward and come up

ViPR PRO- Lateral Tilt Progressive Sequence 1 x 20s each sequence

Set	time	load	Tempo	Rest
1	20s each sequence	heavy	fast	1min

Loaded Movement Training

Transverse Pivot, OH Rainbow 3 x 10 alternate sides

Set	reps	load	Tempo	Rest
1	10 alternate sides	moderate	controlled	Self-selected
2	10 alternate sides	moderate	controlled	Self-selected
3	10 alternate sides	moderate	controlled	Self-selected

J – Swing (Lateral) Lunge, Drop 3 x 6

Set	reps	load	Tempo	Rest
1	6	moderate	controlled	Self-selected
2	6	moderate	controlled	Self-selected
3	6	moderate	controlled	Self-selected

J – Side Lunge, Shovel Dead Halo 3 x 10 in total

Set	reps	load	Tempo	Rest
1	10 in total	moderate	controlled	Self-selected
2	10 in total	moderate	controlled	Self-selected
3	10 in total	moderate	controlled	Self-selected

J – Forward Lunge, Dead Snatch 3 x 10 alternate Sides

Set	reps	load	Tempo	Rest
1	10 alternate Sides	heavy	controlled	2minutes
2	10 alternate Sides	heavy	controlled	2minutes
3	10 alternate Sides	heavy	controlled	2minutes

Cool Down Blocks

Set	time	Hold
1	2minutes	3-2-5-2 breathing

J – “Z” Breathing 1 x 2 minutes

Set	time	Hold
1	2 minutes	3-2-5-2 breathing

J – ViPR (PRO) – Complex Session

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Activation
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

Set	Time
1	2min in total h:m:s

LLT
[J] – Ground Shift to Knee Ward, Lift

Set	Reps	Load	Hold
1	4 on each side	Light	Ward and come up h:m:s

LMT
ViPR PRO- Lateral Tilt Progressive Sequence

Perform each phase for 30 seconds

Set	Time	Load	Tempo	Rest
1	20s each sequence h:m:s	Heavy	Fast	1min (h:m:s)

This exercise consists of three simple progressions

Workout Blocks

Loaded Movement Training
Giant Set x 3

LMT
Transverse Pivot, OH Rainbow

reps 10 alternate sides

load moderate

Tempo controlled

Rest Self-selected

Set	Reps	Load	Tempo	Rest
1	10 alternate sides	Moderate	Controlled	Self-selected (h:m:s)
2	10 alternate sides	Moderate	Controlled	Self-selected (h:m:s)
3	10 alternate sides	Moderate	Controlled	Self-selected (h:m:s)

Alternate sides

LMT
J – Swing (Lateral) Lunge, Drop

reps 6

load moderate

Tempo controlled

Rest Self-selected

Set	Reps	Load	Tempo	Rest
1	6	Moderate	Controlled	Self-selected (h:m:s)
2	6	Moderate	Controlled	Self-selected (h:m:s)
3	6	Moderate	Controlled	Self-selected (h:m:s)

LMT
J – Side Lunge, Shovel Dead Halo

reps 10 in total

load moderate

Tempo controlled

Rest Self-selected

Set	Reps	Load	Tempo	Rest
1	10 in total	Moderate	Controlled	Self-selected (h:m:s)
2	10 in total	Moderate	Controlled	Self-selected (h:m:s)
3	10 in total	Moderate	Controlled	Self-selected (h:m:s)

LMT
J – Forward Lunge, Dead Snatch

reps 10 alternate Sides

load heavy

Tempo controlled

Rest 2minutes

Set	Reps	Load	Tempo	Rest
1	10 alternate Sides	Heavy	Controlled	2minutes (h:m:s)
2	10 alternate Sides	Heavy	Controlled	2minutes (h:m:s)
3	10 alternate Sides	Heavy	Controlled	2minutes (h:m:s)

Cool Down Blocks

Recovery
Horizontal Loading

Set	Time	Hold
1	2minutes h:m:s	3-2-5-2 breathing h:m:s

LAR UMT
J – “Z” Breathing

Set	Time	Hold
1	2 minutes h:m:s	3-2-5-2 breathing h:m:s