RUNNING PROGRAMME

EXERCISE - 1
Rotatory, Step (Sagittal), Pivot Step
1 2
EXERCISE PREPARATION Assume a two-handed Neutral Hold Pre-determine the length of step and remain consistent throughout the exercise EXERCISE MOVEMENT Begin by taking a comfortable step forwards along the Sagittal plane As you step forwards, rotate ViPR in that direction Perform a Pivot Step this means the forward leg steps through and behind As the foot steps posterior, rotate ViPR in the other direction

THE EVOLUTION OF FREE WEIGHTS

EXERCISE PREPARATION Begin with a Front Carry Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion Begin by taking a comfortable out-turn step in the Transverse Plane As you step back rotationally, rotate ViPR and shoulders in the same direction Perform a Transverse plane in-turn Pivot Step and plant Ensure that both big toes are firmly planted on the ground As you plant the Pivot Step, rotate ViPR and shoulders towards the stepping leg Reduce the range of motion in both the Handprint and Footprint it is a good idea to simply perform the out-turn and avoid the in-turn step to begin with Lighter ViPR

EXERCISE MOVEMENT

REGRESSIONS Reduce the range of motion in both the Handprint and Footprint Lighter ViPR PROGRESSIONS Increase the speed Heavier ViPR

REGRESSIONS

PROGRESSIONS Increase the speed Heavier ViPR

EXERCISE - 2

EXERCISE PREPARATION Assume a two-handed Neutral Hold Pre-determine the range of motion and remain consistent throughout the exercise EXERCISE MOVEMENT Begin by taking a comfortable step laterally along the Frontal plane As you step sideways, push ViPR in the opposite Lateral angulation Perform Pivot Step and plant ensure that both big toes are firmly planted on the ground As you Pivot Step, reach with the hands in the opposite direction

EXERCISE PREPARATION Begin with a two-handed Neutral Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded Pre-determine the range of motion Begin in a Staggered Stance Flex at the hips and load ViPR to the trail leg side Begin to extend the hips as you drive ViPR over the opposite shoulder to the trail leg As ViPR drives over the opposite shoulder, ensure that you maintain space in the spine by performing a Posterior Pelvic Tilt Reduce the range of motion in both the Handprint and Footprint it is a good idea to simply perform the hip flexion step to begin Lighter ViPR

EXERCISE MOVEMENT

REGRESSIONS Reduce the range of motion in both the Handprint and Footprint Lighter ViPR

REGRESSIONS

PROGRESSIONS Increase the speed Heavier ViPR

PROGRESSIONS Increase the speed Heavier ViPR

www.viprfit.com

Fitness Professionals Ltd 2011. Job No. 2954

EXERCISE - 4

Shift (Frontal), Step (Lateral), Pivot Step

Lift/Shift (Posterior), Standing Hip Flexion to ExtenSion, Staggered Stance

EXERCISE - 3

Carry (Front), Step (Transverse), Pivot Step

RUNNING PROGRAMME
EXERCISE - 5
Lift/Rotatory, Step/Standing Hip Flexion to ExtenSion, Pivot Step
1 2

THE EVOLUTION OF FREE WEIGHTS

EXERCISE PREPARATION Begin with a two-handed Wide Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Begin in a 1.5 Leg Stance Squat down with most of the weight on the forward leg and reach laterally in the direction of the forward leg Return to standing and repeat Reduce the range of motion in both the Handprint and Footprint Two-foot stance Use two-handed Neutral Hold

Assume a neutral Shovel Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Begin by taking a forward step with the opposite foot to the Shovel Grip As the step occurs, rotate the hips and shoulders towards the forward leg Perform a Pivot Step while you rotate the hips and shoulders in the opposite direction Reduce the range of motion in both the Handprint and Footprint it is a good idea to simply perform the Hip Flexion Step to begin Lighter ViPR

EXERCISE MOVEMENT

EXERCISE MOVEMENT

REGRESSIONS

REGRESSIONS

PROGRESSIONS Increase the speed One-leg balance Heavier ViPR

PROGRESSIONS Heavier ViPR

EXERCISE - 6

EXERCISE PREPARATION Begin with a two-handed Neutral Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Begin in a 1.5 Leg Stance Squat down with most of the weight on the forward leg and reach laterally in the direction of the forward leg Begin to extend the hips as you drive ViPR diagonally across the body Reduce the range of motion in both the Handprint and Footprint Two-foot stance Lighter ViPR

EXERCISE MOVEMENT

Pre-determine the range of motion and remain consistent throughout the exercise EXERCISE MOVEMENT

REGRESSIONS

Begin in a two-leg stance Reach with foot laterally as you reach in the opposite direction with hands As you return back to the centre, perform an In Place Shuffle and repeat Footprint and Handprint pattern to the other side REGRESSIONS

Shuffle in place

Reduce the range of motion in both the Handprint and Footprint you may wish to begin simply with the Footprint and leave the Handprint static Lighter ViPR

PROGRESSIONS Increase the speed Add a vertical jump Heavier ViPR

PROGRESSIONS

Increase the speed Heavier ViPR

www.viprfit.com

Fitness Professionals Ltd 2011. Job No. 2954

EXERCISE - 8

Lift (floor to overhead)/Shift (diagonal), Standing Hip Flexion to Extension, 1.5 Foot Stance

EXERCISE PREPARATION Shift (Frontal), Standing Hip Flexion to Begin with a two-handed Neutral Hold Extension, 1-Leg Reach (lateral) Perform the motion unloaded (i.e., without ViPR) prior to to Shuffle (in place) loaded so that the quality of motion can be assessed

EXERCISE - 7

EXERCISE PREPARATION

Lift (Floor to Hip)/Shift (diagonal), Standing Hip Flexion to Extension, 1.5 Foot Stance

RUNNING PROGRAMME
EXERCISE - 9
Carry (Front), Standing Hip Ab/ Adduction, Staggered Stance
1
EXERCISE PREPARATION Assume a Front Carry Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Begin in a Staggered Stance Perform Hip Abduction as you lean the shoulders laterally in the opposite direction Maintain a tall spine throughout the movement and ensure proper rhythm and timing of the exercise

THE EVOLUTION OF FREE WEIGHTS

EXERCISE MOVEMENT

REGRESSIONS

Reduce the range of motion in both the Handprint and Footprint Lighter ViPR PROGRESSIONS Increase the speed Heavier ViPR

VERY small hop

VERY small hop

EXERCISE PREPARATION Begin with a two-handed Tilt Hold (as shown) Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed (movement should have a strong element of mobile stability) Pre-determine the range of motion and remain consistent throughout the exercise Begin in a one-leg Balance Stance Perform a VERY small Hop to one side Concurrent to the Hop, tilt ViPR in the same direction Hop past the midline to the other side and tilt ViPR Ensure that the deceleration is coming from the foot/ankle and hip, NOT the knee joint

EXERCISE - 10

Rotatory (waist height), Standing Hip Rotation, Staggered Stance

1 2

EXERCISE PREPARATION Begin with a two-handed Neutral Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed (movement should come from the foot/ankle and hips, NOT the lumbar segments) Pre-determine the range of motion and remain consistent throughout the exercise Begin in a Staggered Stance Initiate rotation from the hips Ensure that ViPR stays level with the hips and avoid rotating the hands they will simply follow the motion of the hips/shoulders

NOTES

EXERCISE MOVEMENT

EXERCISE MOVEMENT

REGRESSIONS Reduce the range of motion in rotation Use feet parallel, shoulder width apart Lighter ViPR PROGRESSIONS Increase the speed and maintain movement quality Add a Jump Lunge Heavier ViPR

REGRESSIONS Perform with a two-footed Jump Only Hop or Jump to one side (which means that the tilt will only be to one side) PROGRESSIONS Increase the speed Heavier ViPR

www.viprfit.com

Fitness Professionals Ltd 2011. Job No. 2954

EXERCISE - 11

Tilt (Frontal), Standing Hop (Frontal), One Foot

RUNNING PROGRAMME
EXERCISE - 12
Shift (Frontal), Standing HOP, Zig-Zag Skip

THE EVOLUTION OF FREE WEIGHTS

NOTES

Hop

Hop

EXERCISE PREPARATION Begin with a two-handed Neutral Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed (movement should have a strong element of mobile stability) Pre-determine the range of motion and remain consistent throughout the exercise Begin by stepping in an Anterior/Lateral direction Plant and perform a Hop in a same side Anterior Lateral angulation At the same time as the Hop occurs, drive ViPR laterally at shoulder height Step with opposite foot in the opposite Anterior/Lateral direction Perform the same Plant/Hop/Hand Drive to the opposite side

NOTES

EXERCISE MOVEMENT

REGRESSIONS Omit the hop and simply step in a Zig-Zag pattern Lighter ViPR PROGRESSIONS Increase the speed Drive ViPR side to side with more force

www.viprfit.com

Fitness Professionals Ltd 2011. Job No. 2954