Functional Strength
WARM-UP EXERCISES
Supported Hip Hinge
With both hands on the top, tilt ViPR PRO forward whilst moving hips in a opposite direction.
“T” Rotations
With one hand on the top, tilt ViPR PRO forward, and simultaneously reach back with the other hand.
Side Squat, Hand to Hand pass
With feet stable, move from side to side and pass ViPR PRO from one hand to another.
Long Reverse Step Counter Drive
Step back as far as you can and tilt ViPR PRO in a opposite direction. Create long body.
FUNCTIONAL SQUAT
Preposition – Odd Position Strength
Hold ViPR PRO in a head height, keep spine tall and perform squat.
Cylinder – Agile Strength
Using cylinder grip, lift ViPR PRO up, catch wherever you want and perform squat.
Pick up – Dead Strength
Using shovel hold, pick up ViPR PRO to a head height and perform squat.
Tilt – Strength Endurance
With side to side shuffle, tilt ViPR PRO with you while performing squats on each side.
FUNCTIONAL PRESS
Vertical press – Odd Position Strength
Hold ViPR PRO in a wide hold. In a half kneeling position, alternately punch the sky.
Cylinder Press Agile Strength
Using cylinder grip, swing ViPR PRO up and press away from you.
Horizontal press – Dead Strength
In a half kneeling stance, press ViPR PRO to the side while driving hips in a opposite direction.
Tilt Press Strength Endurance
Tilt ViPR PRO forward to a vertical position, then press it towards the sky.
FUNCTIONAL LUNGE
Preposition Odd Position Strength
Preposition ViPR PRO in there front offset and perform reverse lunge.
Cylinder swing Lunge Agile Strength
Using cylinder grip (or a handle) swing ViPR PRO up and lunge forward at the same time.
Pick up Dead Strength
Using shovel grip, pick up ViPR PRO and with side lunge, poke the sky.
Tilt Lunge Strength Endurance
From standing position, tilt ViPR PRO forward while lunging to same direction.
FUNCTIONAL CORE
Preposition Odd Position Strength
Using shovel grip, preposition ViPR PRO offset and slowly lift the trunk.
Cylinder Swings Agile Strength
In a stable split stance, swing ViPR PRO like a grandpa clock. Keep spine tall.
Plank Drag – Pick up Dead Strength
In a plank position, pick up ViPR PRO and drag it from side to side using whole-body.
Side Plank – Tilt Strength Endurance
In a side plank, tilt ViPR PRO away from you as far as you feel confident.
FUNCTIONAL ROTATION
Preposition Odd Position Strength
Using shovel grip, preposition ViPR PRO in a head height and perform full-body rotation.
Cylinder Agile Strength
In a symmetrical stance and using cylinder grip, rotate spine by swinging ViPR PRO back with the hips.
Pick up Dead Strength
In a kneeling position, pick up ViPR PRO using wide grip and perform an “uppercut”.
Tilt Strength Endurance
From a standing position, tilt ViPR PRO to the side while rotational squatting.
You should always consult your physician or other healthcare provider before starting an exercise program. Understand there are risks of injury when exercising and completing an exercise program, if you experience any discomfort, then stop exercising immediately.
