7/28/2019 ViPR 45-Minute Introduction

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ViPR 45 MINUTE INTRODUCTION

Objectives: Familiarise with ViPR; establish timing and co-ordination; establish integrated stability

MOVEMENT PREPARATION(15 minutes including rest and explanation)

Exercises Programming Notes

1. Tilt, Lateral

Hip Sways, Wide

Stance

Series: Tilt Client to perorm 3 sets, or20secsOnly move to INITIAL rangeo motion (i.e., range omotion is controlled andlimited)Ensure that movementcomes mainly rom oot/ankle, hips, T-spineUse light ViPRMaintain slow, steady,rhythmical movement

Action: Lateral Hip Sways

Hold: Neutral Tilt Hold

Footprint:Feet Wide,Out-turn

Handprint: Lateral Reach

Threshold:See notes

2. Tilt, HipFlexion, 1 Leg

Balance

Series:Tilt Client to perorm 3 sets, or20secsOnly move to INITIAL rangeo motion (i.e., range omotion is controlled andlimited)Ensure that movementcomes mainly rom oot/ankle, hips, T-spineUse light ViPRMaintain slow, steady,rhythmical movement

Action:Hip Flexion

Hold: 1 Hand Tilt Hold

Footprint:1 Leg Balance, 1Leg Posterior Reach

Handprint:Anterior Reach

Threshold: See notes

3. Tilt, Hip

Abduction

Excursion, 1.5

Leg Balance

Series: Tilt Client to perorm 3 sets, or20secsOnly move to INITIAL rangeo motion (i.e., range o

motion is controlled andlimited)Ensure that movementcomes mainly rom oot/ankle, hips, T-spineUse light ViPRMaintain slow, steady,rhythmical movement

Action:Hip AbductionExcursion

Hold:2 Hand Tilt Hold

Footprint: 1.5 LegBalance

Handprint:Medial Reach

Threshold:See notes

INTEGRATED STABILITY(20 minutes including rest and explanation)

Exercises Programming Notes

1. Shit, In Place

Lateral ShufeSeries: Shit Client to perorm 4 sets, or

20secsOnly move to INITIAL rangeo motion (i.e., range omotion is controlled andlimited)Ensure that movementcomes mainly rom oot/ankle, hips, T-spineUse light ViPRMaintain slow, steady,rhythmical movement

Action: In Place LateralShufe

Hold: 2 Hand Neutral Hold

Footprint: Alt. LateralReaches

Handprint: Alt. LateralReaches

Threshold: See notes

2. Tilt, Lateral

Shufe to SquatSeries: Tilt Client to perorm 4 sets, or

20secsOnly move to INITIAL rangeo motion (i.e., range omotion is controlled andlimited)Ensure that movementcomes mainly rom oot/ankle, hips, T-spineUse light ViPRMaintain slow, steady,rhythmical movement

Action:Lateral Shufe toSquat

Hold: Neutral Tilt Hold

Footprint: Lateral Shufe,2-step Lateral Shufe

Handprint: Tilt to KneeHeight

Threshold: See notes

MOBILISATION(10 minutes including rest and explanation)

Exercises Programming Notes

1. Tilt, Lateral

Pivot Lunge into

Hip Adduction

Series: Tilt Client to perorm 3 sets, or20 secsOnly move to INITIAL rangeo motion (i.e., range omotion is controlled andlimited)Ensure that movementcomes mainly rom oot/ankle, hips, T-spineUse light ViPRMaintain slow, steady,rhythmical movement

Action: Lateral PivotLunge into Hip Adduction

Hold: 2 Hand Neutral TiltHold

Footprint: Cross-overStep

Handprint: Lateral Tilt

Threshold: See notes

2. Carry,

Transverse Pivot

Lunge

Series: Carry Client to perorm 3 sets, or20secsOnly move to INITIAL rangeo motion (i.e., range omotion is controlled andlimited)Ensure that movementcomes mainly rom oot/ankle, hips, T-spineUse light ViPRMaintain slow, steady,rhythmical movement

Action: Transverse PivotLunge

Hold: Front Carry

Footprint: Out-turn toIn-turn Step

Handprint: None

Threshold: See notes

45-MIN INTRO2818.VIP.46.10

FITNESS PROFESSIONALS LTD 2011

2811-VIP-46-10 ViPR 45minute intro.indd 1 13/4/11 14:29:49