Let’s put it all together. This session contains all we have practiced in the past 30 days. Perform each block separately in a circuit style before you move to another block.
BLOCK A: PREPARATION
- Dynamic Mobility – Lunge Shifts flow (variable)
- Activation (Forced Exhalation) – Ant. Step, Type 2 Wide
Repetitions: Mobility: 6 shifts per repetition – 3 reps; Activation: 4 exhales in total
Sets: 2 (both)
Rest: No rest
Load: Small ViPR PRO
Bridge Exercise – Offset Grip Preposition, Lateral Quick Feet – 30 seconds in total (switch sides)
BLOCK B: Tri-set POWER
Exercise 1 – Acceleration – Forward Step Diagonal Shift
Exercise 2 – Deceleration – Reverse Step Chop
Exercise 3 – Conversion – Combo
Repetitions: 3 on each side of each exercise
Sets: 2
Rest: Minimal – personalized
BLOCK C: Superset – STRENGTH
- Diagonal Lunge, Posterior Deadshift
- Deep Lateral Squats, Helicopter Lift
Repetitions: 6x each exercise (in total)
Sets: 2
Rest: 1-2 minute between sets
Load: Medium ViPR PRO
BLOCK D: Superset – CARDIO (HISS)
- Ski Tilt
- Rotational Punches
Work:Rest 30 seconds ON 15 seconds OFF
Total Time: 5 minutes
Load: Small ViPR PRO
BLOCK E: Recovery
- Lateral Half Knee – Tilt
Time: Hold the posture for 10 breaths on each side, keep exhale longer to up-regulate the parasympathetic nervous system.
Sets: 2
