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

work-out 4

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 7:00 h:m:s
Rub & Scrub Pelvis
Set Time
1 60s h:m:s
Rub and Scrub Sternum/Clavicle
Set Time
1 60s h:m:s
Set Reps
1 8
2 6

Forced inhalation & long drawn out forced exhalation for each rep.

LMT
ViPR PRO-Side Squat with Rotational Reach
Set Reps
1 8
2 6

Percussive breath. Deep inhale followed by three exhales like blowing out three candles for each rep.

ULT
Big Toe Corkscrew Rotational ward quick release
Set Reps
1 8
2 6
UMT
Eye Tracking Rotational Jump
Set Reps
1 6
2 6

Workout Blocks

Working Block
Giant Set x 4

time 30s
Rest 30s
Set Time Rest
1 30s h:m:s 30s (h:m:s)
2 30s h:m:s 30s (h:m:s)
3 30s h:m:s 30s (h:m:s)
4 30s h:m:s 30s (h:m:s)
LLT
ViPR PRO Squat/Thread the needle
time 30s
Rest 30s
LLT whole body deceleration strength directed in the sagittal plane.
Set Time Rest
1 30s h:m:s 30s (h:m:s)
2 30s h:m:s 30s (h:m:s)
3 30s h:m:s 30s (h:m:s)
4 30s h:m:s 30s (h:m:s)
LLT
ViPR PRO LLT Cylinder Lift
time 60s
Rest 30s
ViPR PRO LLT cylinder lift. Whole body acceleration strength in the sagittal plane.
Set Time Rest
1 60s h:m:s 30s (h:m:s)
2 60s h:m:s 30s (h:m:s)
3 60s h:m:s 30s (h:m:s)
4 60s h:m:s 30s (h:m:s)
LMT
ViPR PRO Lunge/Thread needle
time 30s
Rest 30s
ViPR PRO LMT thread the needle with lateral lunge. Whole body deceleration strength in the frontal plane.
Set Time Rest
1 30s h:m:s 30s (h:m:s)
2 30s h:m:s 30s (h:m:s)
3 30s h:m:s 30s (h:m:s)
4 30s h:m:s 30s (h:m:s)
LMT
ViPR PRO LMT Ice Skater/Front carry
time 30s
Rest 30s
Set Time Rest
1 30s h:m:s 30s (h:m:s)
2 30s h:m:s 30s (h:m:s)
3 30s h:m:s 30s (h:m:s)
4 30s h:m:s 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR LLT
Weighted Belly Breathing
Set Time
1 60s h:m:s