LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Working Block
Circuit x 3
Hip Girdle Rub and Scrub
Set time
1 :30 Seconds
2 :30 Seconds
3 :30 Seconds
ViPR Reverse Lunge Press / Standing Balance
Set reps
1 10
2 10
3 10
Narrow Position Childs Pose
Set reps
1 10
2 10
3 10
Wide Stance / Opposite Toe Touch
Set reps
1 10
2 10
3 10
ViPR Cossack Shift
Set reps
1 10
2 10
3 10
Split Jump
Set reps
1 10
2 10
3 10
Hyper Volt Glutes
Set time
1 :30 Seconds
2 :30 Seconds
3 :30 Seconds

Hips / SI Active Recovery

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Hips / SI Active Recovery (Work-In)

Recovery Blocks

Working Block
Circuit x 3

LMT LPR
Hip Girdle Rub and Scrub
time :30 Seconds
Using hands, foam roller, tennis ball, etc..
Set Time
1 :30 Seconds h:m:s
2 :30 Seconds h:m:s
3 :30 Seconds h:m:s
LLT
ViPR Reverse Lunge Press / Standing Balance
reps 10
As you lunge / press overhead. Come to standing position and balance ViPR on knee and raise same side arm overhead.
Set Reps
1 10
2 10
3 10
ULT
Narrow Position Childs Pose
reps 10
Knees and feet touching, guide hips back to feet using upper body to push.
Set Reps
1 10
2 10
3 10
UMT
Wide Stance / Opposite Toe Touch
reps 10
Bend into knee on the same side you are reaching toward. Other leg should remain straight.
Set Reps
1 10
2 10
3 10
LMT
ViPR Cossack Shift
reps 10
From a lateral lunge position, shift body and ViPR to opposite side.
Set Reps
1 10
2 10
3 10
ULT
Split Jump
reps 10
Both Feet move at the same time!
Set Reps
1 10
2 10
3 10
LMT
Hyper Volt Glutes
time :30 Seconds
Hypervolt glutes and surrounding tissue
Set Time
1 :30 Seconds h:m:s
2 :30 Seconds h:m:s
3 :30 Seconds h:m:s