ViPR Pro Exercises

Exercises

Posterior Lunge / Overhead Lift

  1. Start in hinge pattern holding the ViPR Pro in suitcase handle
  2. Take an exaggerated step back into a reverse lunge
  3. Lift ViPR Pro overhead while you descend
  4. Return to neutral and repeat

Tilt / Lateral Shuffle / Rotational Squat / Freeze

  1. Athletic position holding top of ViPR Pro
  2. Shuffle one way, tilting the ViPR Pro with the opposite hand as your direction
  3. Rotate and squat
  4. Freeze briefly and change directions back the other way

Lateral Squat / Tilt and Reach

  1. Wide stance
  2. Shift weight back into a lateral squat
  3. Tilt ViPR Pro forward with the same hand as the side that’s squatting
  4. Reach with the other hand and touch the bottom of the ViPR Pro

ViPR Posterior Lunge

  1. Stay low throughout the movement
  2. Snatch grip
  3. Rotate ViPR Pro to the side of the travelling leg
  4. Solid midsection throughout

ViPR Pro Halo / Rotational Step and Shift

  1. Halo
  2. Rotational Step to side cut
  3. Lead knee in line with foot
  4. Purposeful movements

Half Kneeling / Posterior Lateral Shift

  1. Half kneeling / Offset Grip
  2. Shift ViPR Pro back and to the side
  3. Glutes and torso active throughout
  4. Watch the ViPR Pro
  5. Purposeful movements

Offset Stance /Cylinder Catch

  1. Offset stance / Lower straight down
  2. Hold ViPR Pro in the middle
  3. Lift, stand and toss over the lead leg
  4. Catch and squat in the middle
  5. Stay under control / If you lose your balance / Reset

Explosive Shovel

  1. Split Stance / Hinge
  2. Offset grip
  3. Shovel ViPR pro aggressively up while shuffling feet
  4. Return to starting position / Reset if you’re not in a good position
  5. Explosive / Controlled

Low Squats / Hands Preposition Walks

  1. Athletic Position
  2. Hold top of ViPR Pro
  3. Rotate lower body while keeping upper body forward
  4. Return to starting position / Reset if you’re not in a good position
  5. Slow / Controlled

Squat / Uppercut

  1. Squat postion
  2. Neutral hand print / Switch every rep
  3. Squat down / Explode up
  4. Return to starting position / Reset if you’re not in a good position
  5. Controlled / Explosive

Reverse Lunge /Shovel

  1. Split Stance
  2. Offset handprint
  3. Reverse lunge / Shovel over opposite shoulder
  4. Return to starting position / Reset if you’re not in a good position
  5. Controlled

Curtsy Lunge / Knee Ward

  1. Neutral stance
  2. Curtsy lunge / Tilt
  3. Knee pushed against ViPR Pro at top
  4. Return to starting position / Reset if you’re not in a good position
  5. Controlled

Deep 180 Squats / Wide Shifts

  1. Neutral stance
  2. Rotate / Squat
  3. Shift high / Shift low
  4. Return to starting position
  5. Chest up / Neutral spine / Stay long
  6. Controlled

L Quick Feet / Tilt

  1. Shuffle L Pattern
  2. Hold ViPR Pro with same hand
  3. Quick / Under control
  4. No crossovers
  5. Chest up / Neutral spine
  6. Repeat on opposite side

Split Explosive Block

  1. Single Leg / Knee up
  2. Snatch Grip / Start on side of knee up
  3. Rainbow ViPR Pro / Reverse lunge
  4. Controlled / Maintain balance
  5. Chest up / Neutral spine
  6. Repeat on opposite side

Hinge Pendulum Swing

  1. Feet hip width / Hinge pattern
  2. Hold top of ViPR Pro
  3. Hinge then swing
  4. Chest up / Neutral spine
  5. Controlled tempo

Forward Tilt / Reach

  1. Feet hip width / Hinge pattern
  2. Hold top of ViPR Pro
  3. Hinge then reach
  4. Chest up / Neutral spine
  5. Hold for a couple seconds / Repeat on other side

Narrow Stance / Sumo Squat Catch

  1. Narrow to wide stance
  2. Hold bottom of ViPR Pro then catch the top
  3. Squat pattern
  4. Chest up / Neutral spine
  5. Good rhythm and timing needed

Offset Squat / Rainbow

  1. Wide offset squat stance
  2. Neutral handprint (grip)
  3. Static squat / Dynamic rainbow with ViPR Pro
  4. Chest up / Neutral spine
  5. Start slow but you can get some speed with this one

Rotational Shovel Chop

  1. Split Stance
  2. Offset handprint (grip)
  3. Shovel ViPR Pro aggressively while shuffling feet
  4. Chest up / Neutral spine
  5. Explosive

Double Tilt Hip Shift

  1. Split Stance
  2. Hold top of ViPR Pro
  3. Tilt the ViPR Pro / Send hips back
  4. Chest up / Neutral spine
  5. Slow

Low Side Squat Walks / Counter Preposition

  1. Squat Stance / Small steps
  2. Offset handprint (grip)
  3. Top arm straight / Try and keep ViPR Pro over your hips
  4. Chest up / Neutral spine
  5. Slow

Uppercut / Side Lunge

  1. Deadlift stance / Exaggerated step to side lunge / Feet forward
  2. Offset handprint (grip)
  3. Drive your hips back / Switch hands each rep
  4. Chest up / Neutral spine
  5. Controlled

Lateral Squat / Wide Shifts

  1. Wide stance
  2. Snatch grip
  3. Drive your hips back / Switch hands each rep
  4. Chest up / Neutral spine
  5. Controlled

Half Kneeling Offset Halo

  1. Half kneeling
  2. Offset handprint (grip)
  3. Halo ViPR Pro / Reach
  4. Chest up / Neutral spine
  5. Controlled

Rotational Halo

  1. Lift stance
  2. Lift ViPR Pro with one hand and out other into neutral grip
  3. Halo ViPR Pro / Reach
  4. Chest up / Neutral spine
  5. Controlled

Chop to Shift

  1. Split stance
  2. Neutral handprint (grip)
  3. Lift / Chop / Shuffle
  4. Chest up / Neutral spine
  5. Explosive
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