Getting Started
Foundations of Functional Strength
Practice 20 ViPR PRO® exercises for squat, press, lunge, core and rotation.
Functional Strength
A key component of being strong is the ability to create purposeful force for a variety of different tasks, with different speeds, angles and loads. We call this Functional Strength, or in other words, being Farm Strong.
Five patterns · Four strength types
Functional Strength Map
Four exercises from each pattern. Select any exercise to watch it.
| SquatUp/down movement with feet prepositioned neutral, offset or split. | PressA vertical (lift) or horizontal (shift) movement of the arms. | LungeA linear or multi-directional movement of the feet. | CoreExercises enhancing trunk stability and strength, in different body orientations. | RotationA transverse plane of motion pattern. | |
|---|---|---|---|---|---|
| Odd position strengthPrepositionGenerate purposeful force from 'uncommon' positions. | Offset Preposition, Squat | Half Knee, Alternate 1 Arm Vertical Press | Posterior Lunge, Front Offset Preposition | Curl Up, Shovel Preposition | Turn Shovel Preposition |
| Dead strengthPick upProduce high levels of muscular force with minimal contribution from elastic tissues. | Shovel Pick Up, Squat | Half Knee, Pick Up Horizontal Press | Lateral Lunge, Shovel Pick Up Reach | Plank, Pick Up Drag | Kneeling Cross-Body “Wide Uppercut” |
| Strength enduranceTiltProduce and sustain muscular contractions for an extended period of time. | Lateral Shuffle Tilt, Squat | Anterior Shuffle Tilt, 2 Arm Overhead Press | Anterior Lunge, 1 Arm Tilt | Side Plank, 1 Arm Tilt | Stationary Pivot, 1 Arm Tilt |
| Agile strengthCylinderProduce force to generate and sustain momentum. | Cylinder 1 Pulse Catch, Squat | Cylinder Swing, 2 Arm Anterior Press | Anterior Lunge, 2 Arm Cylinder Swing | Split Stance, Cylinder Pendulum | Neutral Stance Cylinder Pendulum |
Start here
Warm-up exercises
Safety / efficiencyLong spineLead with hipsMove scapula
Supported Hip HingeWith both hands on the top, tilt ViPR PRO forward while moving hips in the opposite direction.Watch“T” RotationsWith one hand on the top, tilt ViPR PRO forward, and simultaneously reach back with the other hand.WatchSide Squat, Hand to Hand PassWith feet stable, move from side to side and pass ViPR PRO from one hand to another.WatchLong Reverse Step Counter DriveStep back as far as you can and tilt ViPR PRO in the opposite direction. Create a long body.Watch
Pattern 1 of 5
Functional Squat
Up/down movement with feet prepositioned neutral, offset or split.
Odd position strength · PrepositionOffset Preposition, SquatHold ViPR PRO at head height, keep spine tall and perform squat.WatchDead strength · Pick upShovel Pick Up, SquatUsing shovel hold, pick up ViPR PRO to head height and perform squat.WatchStrength endurance · TiltLateral Shuffle Tilt, SquatWith side to side shuffle, tilt ViPR PRO with you while performing squats on each side.WatchAgile strength · CylinderCylinder 1 Pulse Catch, SquatUsing cylinder grip, lift ViPR PRO up, catch wherever you want and perform squat.Watch
Pattern 2 of 5
Functional Press
A vertical (lift) or horizontal (shift) movement of the arms.
Odd position strength · PrepositionHalf Knee, Alternate 1 Arm Vertical PressHold ViPR PRO in a wide hold. In a half kneeling position, alternately punch the sky.WatchDead strength · Pick upHalf Knee, Pick Up Horizontal PressIn a half kneeling stance, press ViPR PRO to the side while driving hips in the opposite direction.WatchStrength endurance · TiltAnterior Shuffle Tilt, 2 Arm Overhead PressTilt ViPR PRO forward to a vertical position, then press it towards the sky.WatchAgile strength · CylinderCylinder Swing, 2 Arm Anterior PressUsing cylinder grip, swing ViPR PRO up and press away from you.Watch
Pattern 3 of 5
Functional Lunge
A linear or multi-directional movement of the feet.
Odd position strength · PrepositionPosterior Lunge, Front Offset PrepositionPreposition ViPR PRO in the front offset and perform reverse lunge.WatchDead strength · Pick upLateral Lunge, Shovel Pick Up ReachUsing shovel grip, pick up ViPR PRO and with side lunge, poke the sky.WatchStrength endurance · TiltAnterior Lunge, 1 Arm TiltFrom standing position, tilt ViPR PRO forward while lunging in the same direction.WatchAgile strength · CylinderAnterior Lunge, 2 Arm Cylinder SwingUsing cylinder grip (or a handle), swing ViPR PRO up and lunge forward at the same time.Watch
Pattern 4 of 5
Functional Core
Exercises enhancing trunk stability and strength, in different body orientations.
Odd position strength · PrepositionCurl Up, Shovel PrepositionUsing shovel grip, preposition ViPR PRO offset and slowly lift the trunk.WatchDead strength · Pick upPlank, Pick Up DragIn a plank position, pick up ViPR PRO and drag it from side to side using the whole body.WatchStrength endurance · TiltSide Plank, 1 Arm TiltIn a side plank, tilt ViPR PRO away from you as far as you feel confident.WatchAgile strength · CylinderSplit Stance, Cylinder PendulumIn a stable split stance, swing ViPR PRO like a grandfather clock. Keep spine tall.Watch
Pattern 5 of 5
Functional Rotation
A transverse plane of motion pattern.
Odd position strength · PrepositionTurn Shovel PrepositionUsing shovel grip, preposition ViPR PRO at head height and perform full-body rotation.WatchDead strength · Pick upKneeling Cross-Body “Wide Uppercut”In a kneeling position, pick up ViPR PRO using wide grip and perform an “uppercut”.WatchStrength endurance · TiltStationary Pivot, 1 Arm TiltFrom a standing position, tilt ViPR PRO to the side while rotational squatting.WatchAgile strength · CylinderNeutral Stance Cylinder PendulumIn a symmetrical stance and using cylinder grip, rotate spine by swinging ViPR PRO back with the hips.Watch
Three programming options
1
Exercise library
Select any exercise from the library and use it in your programming.
2
Strength circuit
Select one exercise from each pattern and perform as a strength circuit: 30 seconds each side or 6–10 repetitions.
3
Add-ons
Add any exercise(s) to your existing strength routine.