Exercises

Exercises by category

64 foundational ViPR PRO® exercises across seven training categories.

Activation

Warm-up patterns that prepare the body to move.

Cross Step Knee Thrust

Glute Shift

Glute Shift Knee Lift

Glute Shift Single Leg Knee Lift

Gust of Wind

Loaded Backhand

Pre-Position Flag Breathing

Reaching for the Sky

Shake it Out

Side Lunge Lift

Met-Con

Circuits and conditioning work.

Breakdowns

Forward Shuffle Shift

Jump to Backpedal

Loaded Squat Jump

Odd Position Shuffle

Rotational Jump with Hold

Side Block Reverse Lunges

Side Block Shuffle

Side Shuffle Reach

The Duey

Mobility

Reaches, tilts, and range-of-motion work.

Hip Hinge Tilt

Rotational Squat Tilt

The Bolt

Bow and Arrow

Side Squat Floss

Side Squat Reach Back

Side Squat Tilt

Mobility Skater

Slapshot

Split Hip Hinge

Power

Shifts, drives, and movements at speed.

Cylinder Catch

Knee Thrust

Lateral Chop to Balance

Lateral Shuffle Bound

Lateral Shuffle Fast Feet

Loaded Skip

O Line Block

Skater Uppercut

Skater

Split Shoulder Block

Regeneration

Lower-intensity movement for recovery days.

Deep Squat

Loaded Z-Sit

Statue of Rotation

Sun Pose

Blowin’ in the Wind

Strength

Loaded carries, lifts, and holds.

Alt Lunge Shoulder Block

Anterior Shift

Battering Ram

Box Pattern

Cylinder Pulse

Lunge Arc

Shovel

Side Lunge Grip Reach

Side Lunge Salute

Squat Thread the Needle

Water

Two short circuits for the pool, from the Institute of Motion.

Offset Preposition, Lateral Lunge to Single Leg

Strength circuit · Exercise 1

Split Change, Hook

Strength circuit · Exercise 2

Stir The Pot

Strength circuit · Exercise 3

Front Carry Offset Preposition, Elevated Leg Push Off

Strength circuit · Exercise 4

Over Head Preposition, High Knees

Conditioning circuit · Exercise 1

Front Carry Preposition, Squat Jumps

Conditioning circuit · Exercise 2

Offset Preposition, Sagittal Feet

Conditioning circuit · Exercise 3

Horizontal Pushes

Conditioning circuit · Exercise 4

Anterior Mid Slot Preposition, Quick Turns

Conditioning circuit · Exercise 5

Put them together

Follow a sport program or the 30-day program for structured sessions.

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