7/28/2019 ViPR Muscular Program

1/2

MUSCULAR PROGRAMME

www.viprfit.com

THE EVOLUTION OF FREE WEIGHTS

EXERCISE

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EXERCISE

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3

EXERCISE

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EXERCISE

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LIft (KnEE to WaISt HEIgHt), HIp fLEXIon(DEaDLIft), tWo-LEg nEutRaL

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SHIft (antERIoR at KnEE HEIgHt), LungE(LatERaL), fEEt poIntIng StRaIgHt

EXERCISE PREPARATION

Beginwithanoff-ViPRHold(theshinswillbeonthe ViPRatthestart)

Itisimportanttopre-determinetherangeofmotionand remainconsistentthroughoutEXERCISE MOVEMENT

Withthehandscomfortablyonthegroundunderthe shoulders,beginwiththeshinsontheViPR

Maintainatallbodylinetobeginandperformajack-knife motion(asshown)

TheViPRshouldrollfromtheshinstothefeetasyourollup

RolltheViPRbacktocompleteyourrstcycle,avoid saggingthelowerbackREGRESSIONS

ReducetherangeofmotionintheFootprintPROGRESSIONS

Increasetherangeofmotion

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on gRounD (antERIoR RoLL), HIp anDtRunK fLEXIon (JaCK KnIfE), fEEt nEutRaL

LIft (anKLE to HIp HEIgHt), HIp fLEXIon,onE-LEg BaLanCE

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2

EXERCISE PREPARATION

Beginwithatwo-handedNeutralHold

Performthemotionunloaded(i.e.,withouttheViPR) priortoloadedsothatthequalityofmotioncanbe assessed(movementshouldcomemostlyfromtheankle, hips,andT-SpineNOTthelumbarsegments)

Pre-determinetherangeofmotionandremain consistentthroughoutEXERCISE MOVEMENT Performalaterallunge(withfeetpointingstraightahead) Holdthelungeandperformananteriorreachat kneeheight Returntostartingpositionandrepeattothesameside Maintainatallspinethroughout.Movementshouldoccur largelyatthehipcomplexREGRESSIONS

ReducetherangeofmotionintheFootprintandHandprint UsealighterViPRPROGRESSIONS

Increasetherangeofmotion UseaheavierViPR

EXERCISE PREPARATION

Beginwithaone-handedReverseHold

Performthemotionunloaded(i.e.,withouttheViPR) priortoloadedsothatthequalityofmotioncanbe assessed(movementshouldcomemostlyfromtheankle, hips,andT-SpineNOTthelumbarsegments)

Pre-determinetherangeofmotionandremain consistentthroughoutEXERCISE MOVEMENT

Beginwithaone-legbalance

Onthegroundedlegside,holdtheViPRbyyourside (asshown)

Performaone-legdeadliftwithasuitablerangeofmotion

Maintainatallspinethroughout.Movementshouldoccur largelyatthehipcomplex)REGRESSIONS

ReducetherangeofmotionintheHandprint UsealighterViPRPROGRESSIONS

Increasetherangeofmotion UseaheavierViPR

EXERCISE PREPARATION

Beginwithatwo-handedNeutralHold

Performthemotionunloaded(i.e.,withouttheViPR) priortoloadedsothatthequalityofmotioncanbe assessed(movementshouldcomemostlyfromthe

ankle,hips,andT-SpineNOTthelumbarsegments)

Pre-determinetherangeofmotionandremain consistentthroughoutEXERCISE MOVEMENT

Withthefeetneutralandshoulder-widthapart,performa deadliftpattern(maintainatallspineandexfrom theh ips) Holdtheexedpositionandperformabentoverrow pattern(asshown) Standtallthiscompletesonecycle PerformthedesirednumberofcyclesREGRESSIONS

ReducetherangeofmotionintheHipFlexionandHandprint UsealighterViPRPROGRESSIONS

Performwithone-legbalance

UseaheavierViPR

Fitness Professionals Ltd 2011. Job No. 2911

7/28/2019 ViPR Muscular Program

2/2

MUSCULAR PROGRAMME

www.viprfit.com

THE EVOLUTION OF FREE WEIGHTS

EXERCISE

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5

EXERCISE

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6

Fitness Professionals Ltd 2011. Job No. 2911

SHIft (LatERaL at KnEE HEIgHt), Squat,1.5 LEg StanCE

LIft (KnEE to SHouLDER HEIgHt),HIp fLEXIon (DEaDLIft to BICEp CuRL),tWo-foot nEutRaL StanCE

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31

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EXERCISE PREPARATION

BeginwithOff-setHold

Performthemotionunloaded(i.e.,withouttheViPR)prior toloadedsothatthequalityofmotioncanbeassessed. Movementshouldcomemostlyfromtheankle,hips,and T-SpineNOTthelumbarsegments

Pre-determinetherangeofmotionandremain consistentthroughout

EXERCISE MOVEMENT

Beginina1.5LegStance

Withtheweightontheforwardleg,performasquatandhold

Reachthehandstotheoppositelateral(tothegrounded foot)sideatkneeheight

Maintainatallspinethroughoutthisdrill

REGRESSIONS

ReducetherangeofmotionintheSquatandHandprint Use a l ighter V iPR

PROGRESSIONS

Performwithone-legbalance UseaheavierViPR

EXERCISE PREPARATION

Beginwithatwo-handedNeutralHold Performthemotionunloaded(i.e.,withouttheViPR)prior toloadedsothatthequalityofmotioncanbeassessed. Movementshouldcomemostlyfromtheankleandhips NOTthelumbarsegments

Pre-determinetherangeofmotionandremain consistentthroughoutEXERCISE MOVEMENT

Standtallandperformadeadliftpattern

Ascendfromthedeadliftandinarhythmicalpattern,stand tallandperformabicepcurl(asshown)

Repeatthepatternforthedesiredreps Maintainatallspinethroughoutthisdrill

REGRESSIONS

ReducetherangeofmotionintheDeadlift UsealighterViPR

PROGRESSIONS

Performwithone-legbalance UseaheavierViPR

notES