4Q Dead Strength using the ViPR
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
4Q Dead Strength using the ViPR
Horizontal Loading
Utilizing G2S exercises as well as deadlifts and deadshifts using the ViPR, this working block is designed for clients that need to improve their overall muscular force and be ready for the challenges of daily life activities.
*During the progressive sequence exercises, release the hands from the ViPR after completing each rep, creating a "deadstart" for the exercise.
ULT
Half Kneeling Elevated Assisted Get Up
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Controlled | 30s (h:m:s) |
| 2 | 8 | Controlled | 30s (h:m:s) |
ULT
Half Kneeling 3 Point Get Up
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Controlled | 30s (h:m:s) |
| 2 | 8 | Controlled | 30s (h:m:s) |
LLT
ViPR PRO – Anterior Lunge, OH Lift
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | Controlled | 1 min (h:m:s) |
| 2 | 8 | Moderate | Controlled | 1 min (h:m:s) |
LLT
ViPR PRO – Anterior Tilt Progressive Sequence
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | Controlled | 1 min (h:m:s) |
| 2 | 8 | Moderate | Controlled | 1 min (h:m:s) |
LMT
ViPR PRO- Lateral Tilt Progressive Sequence
Perform each phase for 30 seconds
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | Controlled | 1 min (h:m:s) |
| 2 | 8 | Moderate | Controlled | 1 min (h:m:s) |
LMT
ViPR PRO – Lateral Lunge, Excursion Offset Lateral Shift
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | Controlled | 1 min (h:m:s) |
| 2 | 8 | Moderate | Controlled | 1 min (h:m:s) |
UMT
[J] – Hip Opener Get Up
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Controlled | 30s (h:m:s) |
| 2 | 8 | Controlled | 30s (h:m:s) |
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Controlled | 30s (h:m:s) |
| 2 | 8 | Controlled | 30s (h:m:s) |