LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

Warmup Block

Superset x 1

World’s Greatest Stretch w/lateral hip shift 1 x 10

Set	reps	intensity	Tempo
1	10	2	controlled

MOVE SA, Base Stance, Multi-planar Reach 1 x 10

Set	reps	intensity	Tempo
1	10	4	controlled

Workout Blocks

Working Block

Tri-Set x 3

Split Squat, KB Ground Shift 3 x 10

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled
3	10	light	controlled

J – Lateral Squat, SS Tilt 3 x 10

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled
3	10	light	controlled

3 x 10

Set	reps	load	Tempo
1	10	moderate	controlled
2	10	moderate	controlled
3	10	moderate	controlled

Cool Down Blocks

Cool Down Block

Horizontal

MOVE Wall, Tri-Stance, (R,L,X) Thoracic Ext. 1 x 10

Set	reps	intensity	Hold
1	10	2	30s

Hip Activation and Movement

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Activate hip and Move better.

Warm-Up Blocks

Warmup Block
Superset x 1

UMT
World’s Greatest Stretch w/lateral hip shift

reps 10

intensity 2

Tempo controlled

Set	Reps	Intensity	Tempo
1	10	2 RPE	Controlled

UMT
MOVE SA, Base Stance, Multi-planar Reach

reps 10

intensity 4

Tempo controlled

Set	Reps	Intensity	Tempo
1	10	4 RPE	Controlled

Workout Blocks

Working Block
Tri-Set x 3

LMT
Split Squat, KB Ground Shift

reps 10

load light

Tempo controlled

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled
3	10	Light	Controlled

LMT
J – Lateral Squat, SS Tilt

reps 10

load light

Tempo controlled

Sit through the hips and let ViPR sink into the long arm (regress range of motion if needed)

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled
3	10	Light	Controlled

reps 10

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	10	Moderate	Controlled
2	10	Moderate	Controlled
3	10	Moderate	Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
MOVE Wall, Tri-Stance, (R,L,X) Thoracic Ext.

Push through the wall with hands to create tension. Hold 3-4 seconds. Create and maintain length through the spine by pushing the hips back.

Set	Reps	Intensity	Hold
1	10	2 RPE	30s h:m:s

Warm-Up Blocks

Warmup Block Superset x 1

UMT World’s Greatest Stretch w/lateral hip shift reps 10 intensity 2 Tempo controlled

UMT MOVE SA, Base Stance, Multi-planar Reach reps 10 intensity 4 Tempo controlled

Workout Blocks

Working Block Tri-Set x 3

LMT Split Squat, KB Ground Shift reps 10 load light Tempo controlled

LMT J – Lateral Squat, SS Tilt reps 10 load light Tempo controlled

reps 10 load moderate Tempo controlled

Cool Down Blocks

Cool Down Block Horizontal Loading

ULT MOVE Wall, Tri-Stance, (R,L,X) Thoracic Ext.

Warmup Block
Superset x 1

UMT
World’s Greatest Stretch w/lateral hip shift

reps 10

intensity 2

Tempo controlled

UMT
MOVE SA, Base Stance, Multi-planar Reach

reps 10

intensity 4

Tempo controlled

Working Block
Tri-Set x 3

LMT
Split Squat, KB Ground Shift

reps 10

load light

Tempo controlled

LMT
J – Lateral Squat, SS Tilt

reps 10

load light

Tempo controlled

reps 10

load moderate

Tempo controlled

Cool Down Block
Horizontal Loading

ULT
MOVE Wall, Tri-Stance, (R,L,X) Thoracic Ext.