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MUSCULAR PROGRAMME

EXERCISE - 1
On Ground (Anterior Roll), Hip and Trunk Flexion (Jack Knife), Feet Neutral
EXERCISE PREPARATION • • • • • • Begin with an off-ViPR Hold (the shins will be on the ViPR at the start) It is important to pre-determine the range of motion and remain consistent throughout With the hands comfortably on the ground under the shoulders, begin with the shins on the ViPR Maintain a tall body line to begin and perform a jack-knife motion (as shown) The ViPR should roll from the shins to the feet as you roll up Roll the ViPR back to complete your first cycle, avoid sagging the lower back

THE EVOLUTION OF FREE WEIGHTS
EXERCISE PREPARATION • • • • • • • Begin with a two-handed Neutral Hold Perform the motion ‘unloaded’ (i.e., without the ViPR) prior to ‘loaded’ so that the quality of motion can be assessed (movement should come mostly from the ankle, hips, and T-Spine – NOT the lumbar segments) Pre-determine the range of motion and remain consistent throughout Perform a lateral lunge (with feet pointing straight ahead) Hold the lunge and perform an anterior reach at knee height Return to starting position and repeat to the same side Maintain a ‘tall’ spine throughout. Movement should occur largely at the hip complex

EXERCISE MOVEMENT

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EXERCISE MOVEMENT

REGRESSIONS • Reduce the range of motion in the Footprint PROGRESSIONS • Increase the range of motion

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REGRESSIONS • Reduce the range of motion in the Footprint and Handprint • Use a lighter ViPR PROGRESSIONS • Increase the range of motion • Use a heavier ViPR

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EXERCISE - 2

EXERCISE PREPARATION • • • • • • • Begin with a one-handed Reverse Hold Perform the motion ‘unloaded’ (i.e., without the ViPR) prior to ‘loaded’ so that the quality of motion can be assessed (movement should come mostly from the ankle, hips, and T-Spine – NOT the lumbar segments) Pre-determine the range of motion and remain consistent throughout Begin with a one-leg balance On the grounded leg side, hold the ViPR by your side (as shown) Perform a one-leg deadlift with a suitable range of motion Maintain a ‘tall’ spine throughout. Movement should occur largely at the hip complex)

EXERCISE PREPARATION • • • • • • • Begin with a two-handed Neutral Hold Perform the motion ‘unloaded’ (i.e., without the ViPR) prior to ‘loaded’ so that the quality of motion can be assessed (movement should come mostly from the ankle, hips, and T-Spine – NOT the lumbar segments) Pre-determine the range of motion and remain consistent throughout With the feet neutral and shoulder-width apart, perform a deadlift pattern (maintain a ‘tall’ spine and flex from the hips) Hold the flexed position and perform a bentover row pattern (as shown) Stand tall – this completes one cycle Perform the desired number of cycles

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EXERCISE MOVEMENT

EXERCISE MOVEMENT

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REGRESSIONS • Reduce the range of motion in the Handprint • Use a lighter ViPR PROGRESSIONS • Increase the range of motion • Use a heavier ViPR

REGRESSIONS • Reduce the range of motion in the Hip Flexion and Handprint • Use a lighter ViPR PROGRESSIONS • Perform with one-leg balance • Use a heavier ViPR

© Fitness Professionals Ltd 2011. Job No. 2911

www.viprfit.com

EXERCISE - 4

Lift (Ankle to Hip Height), Hip Flexion, One-leg Balance

Lift (Knee to Waist Height), Hip Flexion (Deadlift), Two-leg Neutral

EXERCISE - 3

Shift (Anterior at Knee Height), Lunge (Lateral), Feet pointing straight

stand tall and perform a bicep curl (as shown) • Repeat the pattern for the desired reps • Maintain a ‘tall’ spine throughout this drill REGRESSIONS • Reduce the range of motion in the Deadlift • Use a lighter ViPR PROGRESSIONS • Perform with one-leg balance • Use a heavier ViPR 2 www.. Job No. and T-Spine – NOT the lumbar segments • Pre-determine the range of motion and remain consistent throughout EXERCISE MOVEMENT • Begin in a 1. 2911 .e. perform a squat and hold • Reach the hands to the opposite lateral (to the grounded foot) side at knee height • Maintain a ‘tall’ spine throughout this drill REGRESSIONS • Reduce the range of motion in the Squat and Handprint • Use a lighter ViPR PROGRESSIONS NOTES 2 • Perform with one-leg balance • Use a heavier ViPR EXERCISE .5 Shift (Lateral at Knee Height). hips. Movement should come mostly from the ankle. without the ViPR) prior to ‘loaded’ so that the quality of motion can be assessed.5 Leg Stance • With the weight on the forward leg.com © Fitness Professionals Ltd 2011. Movement should come mostly from the ankle and hips – NOT the lumbar segments • Pre-determine the range of motion and remain consistent throughout EXERCISE MOVEMENT • Stand tall and perform a deadlift pattern • Ascend from the deadlift and in a rhythmical pattern. Squat.6 Lift (Knee to Shoulder Height).MUSCULAR PROGRAMME EXERCISE .e.. Hip Flexion (Deadlift to Bicep Curl). Two-foot Neutral Stance 1 3 EXERCISE PREPARATION • Begin with a two-handed Neutral Hold • Perform the motion ‘unloaded’ (i. without the ViPR) prior to ‘loaded’ so that the quality of motion can be assessed.5 Leg Stance 1 THE EVOLUTION OF FREE WEIGHTS EXERCISE PREPARATION • Begin with Off-set Hold • Perform the motion ‘unloaded’ (i.viprfit. 1.