7/28/2019 ViPR Weight Loss Program
1/1
Fitness Professionals Ltd 2011
WEIGHT-LOSS prOGram
www.viprfit.com
THE EVOLUTION OF FREE WEIGHTS
EX
ERCISE
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1
EX
ERCISE
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3
Fitness Professionals Ltd 2012. Job No.3922
This is ideal or weight-loss clients. Each o the our exercises
demands body-level changes, which keep the energy costhigh.
Multi-directional tilts with shues can be highly metabolic and
easily modifed by reducing ROM, so clients can stillperorm the
workout saely i atigue sets in. To complete the workout, a lit and
shit are employed through all three planes o motion.
EXERCISE
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2EXERCISE PREPARATION
Assumeaone-handedTi ltHold(Ipsilateral)
Performthemotionunloaded(i.e.,withoutViPR)priortoloaded
soqualityofmotioncanbeassessed.Movementshouldcome
mostlyfromtheankle,hipsandT-SpineNOTthelumbarsegments
Pre-determinetherangeofmotionandremainconsistent
EXERCISE MOVEMENT
Beginshufinglaterallytooneside
HoldandperformaSquatwhiletiltingViPR(laterally)to waistheight
Takea3-StepShufetotheoppositesideandrepeattilting
pattern(asshown)
REGRESSIONS
ReducetherangeofmotionintheFootprintandHandprint
UsealighterViPR
PROGRESSIONS
UseaheavierViPR Increasethespeedand/ornumberofshufes
EXERCISE
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4
EXERCISE PREPARATION
Assumeatwo-handedTil tHold
Performthemotionunloaded(i.e.,withoutViPR)priortoloaded
soqualityofmotioncanbeassessed.Movementshouldcome
mostlyfromtheankle,hipsandT-SpineNOTthelumbarsegments
Pre-determinetherangeofmotionandremainconsistentEXERCISE
MOVEMENT
Beginshufingposteriorly(performinga3-StepShufe)
HoldandperformaSquatwhiletiltingViPR(posteriorly)to waistheight
Takea3-StepShufetoreturnbacktostartpositionand
repeat(asshown)REGRESSIONS
ReducetherangeofmotionintheFootprintandHandprint
UsealighterViPR
PROGRESSIONS
UseaheavierViPR Increasetherangeofmotion
TIlT (SagITTal), ShufflE (SagITTal)/SquaT, 3-STEp SagITTal
ShufflE
1
2
TIlT (fRonTal), ShufflE (laTERal)/SquaT,3-STEp laTERal
ShufflE
3
1
2
Shufe
EXERCISE PREPARATION
Beg in w it h a two- handed N eu tr al H ol d
Performthemotionunloaded(i.e.,withouttheViPR)prior
toloadedsoqualityofmotioncanbeassessed.Movement
shouldcomemostlyfromtheankle,hips,andThoracicSpine
NOTthelumbarsegments
Pre-determinetherangeofmotionandremainconsistent
EXERCISE MOVEMENT
BeginbyperformingaTransverseLunge(Out-turnStep)
Plantthelungeandperformathreadtheneedlepattern withtheViPR
Concurrentlystepbacktothestartingpositionandliftthe ViPRoverhead
Repeatthepatterntotheoppositeside
REGRESSIONS
ReducetherangeofmotionintheFootprintandHandprint
UsealighterViPR
PROGRESSIONS
UseaheavierViPR
Increasetherangeofmotion
lIfT (ThRough lEgS To ovERhEad),lungE (TRanSvERSE), ouT-TuRn
STEp/alTERnaTIng SIdES
1 2
3
EXERCISE PREPARATION
Beginwitha2-handedNeutralHold
Performthemotionunloaded(i.e.,withoutViPR)priorto
loaded,sothatthequalityofmotioncanbeassessed
Pre-determinetherangeofmotionandremainconsistent
throughouttheexercise
EXERCISE MOVEMENT
Begininanathleticposition
Performtwoorthreeshufesinalateraldirectionandplant
Asyouplant,reachdiagonallylow
Shufeintheoppositelateraldirection;plantandreach
diagonallyhigh
REGRESSIONS
ReducetherangeofmotioninboththeHandprintandFootprint
Performwithasquat UsealighterViPR
PROGRESSIONS
Makeitmoreexplosive Performarapidshufe UseaheavierViPR
lIfT/ShIfT (fRonTal), SquaT hold ToShufflE, laTERal ShufflE
1
3
Shufe
2
Perorm the our exercises or one minute each in succession with
no rest in between the exercises. Perorm theexercises at a ast
dynamic speed o movement. At the end o the our minutes, rest and
repeat the our-exerciseworkout or the desired number o bouts. A
goal is to minimise the rest intervals between bouts.
