Workout of the Day

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

1. Dynamic Mobility – Lunge Shifts flow (variable)
2. 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 

1. Diagonal Lunge, Posterior Deadshift
2. 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)

1. Ski Tilt
2. Rotational Punches 

Work:Rest  30 seconds ON 15 seconds OFF
Total Time: 5 minutes
Load: Small ViPR PRO

BLOCK E: Recovery 

1. 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

SISS, a session consisting of repeated bouts of exercise below the anaerobic threshold, critical speed/power, performed in continuous pace.

1. Lateral Lunge, SS Tilt
2. Kneeling to Anterior hook
3. Lunge/Step matrix, OS Grip Tilt
4. Squat Shift, Posterior Lunge/Step Lift
5. Rotational Halo

Exercise Time: 45 seconds of each exercise
Session Time: 30 minutes
Rest: Minimal or none
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Power is the ability to rapidly generate high levels of force (rapid change in inertia) in a specific movement pattern. In other words, create a “violent” action. Power drills may be broken down into Accelerations (this is where the muscles ‘act’ through a nervous system action potential, which facilitates an adaptation in quick signalling transmission of a nerve impulse), then to Decelerations (this is where the muscles ‘get acted upon’ in response to an eccentric load. Both motor and neural coordination must be present for success in deceleration, thus making this an important progression)

1. Tilt kick Acceleration
2. Tilt kick Deceleration
3. Prone Push Acceleration
4. Prone Pull Deceleration
5. Lateral uppercut Acceleration 
6. Lateral Uppercut Deceleration

Repetitions: 5 each side
Sets: 3
Rest: 1 minute
Load: Small ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed

Starting Strength is the ability to produce force with no contribution from the elastic components of connective tissue. The movement begins from a stationary position with no initial motion (i.e. ‘dead’ positions). 

1. Swing to Squat
2. Transverse Lunge, Offset DeadLift
3. Lateral Lunge and Deadlift (progression from 1st & 2nd sessions)
4. Wide Pick up to Rotational Squat (progression from exercise 1)
5. Lateral Explosive Shift

Repetitions: 10 in total or 6 on each side
Sets: 4
Rest: 1 minute after exercise | 2 minutes between sets
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

HISS (High-Intensity Steady State, a session consisting of a single bout of high-intensity above the lactate threshold, critical speed/power, MLSS (or a rating of perceived exertion of hard or greater) done for a continuous period of time

1. Cylinder Lift, Forward Lunge
2. Uppercut, Side Lunge 
3. Rotational Shuffle, Tilt 
4. Dynamic Lunges, Shift 
5. Rotational Squat, OH Press

Repetitions: 10 each 
Time: 10-15 minutes 
Rest: minimal 
Load: small to medium

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Strength Endurance is the ability to produce and sustain muscular contraction for an extended period of time. Strength-endurance is typically trained at low-to-moderate loads for high repetitions with relatively short recovery intervals to improve the anaerobic buffering and aerobic efficiency of the involved tissue.

1. Deep Side squats, Sweeps to Chops
2. Deep Linear Walks, Offset Preposition
3. Deep Curtsy/Reverse Lunge, Front Carry Rotation
4. Low Side Squat Walks, Counter Preposition

Time: 45 seconds each exercise
Sets: 3-4
Rest: 30 seconds between exercises, 1-2 minutes after each set
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Power is the ability to rapidly generate high levels of force (rapid change in inertia) in a specific movement pattern. In other words, create a “violent” action. Conversion is the ability to get in and out of the position quickly, think plyometrics and the amortization phase, which must be kept at a minimum. Because the shorter the amortization phase is, the more plyometrics.

1. Rotational Jump, Tilt
2. Rotational Shovel/Chop
3. Lift to Catch
4. Elastic Block

Repetitions: 5 each exercise 
Sets: 3 
Rest: 1 minute after each exercise | 2 minutes after each set
Load: Small Size (Light)

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Odd Position Strength is the ability to generate purposeful force from ‘uncommon’, less symmetrical body positions. Learn more here.

1. Offset Squat, Rainbow (offset pick up)
2. 1 Pulse Catch, Diagonal Lunge (add leverage)
3. Reverse Lunge, Wide Shift/Lift
4. Corner Lunge, Offset OH Warrior

Repetitions: 6 on the side or 12 in total
Sets: 4
Rest: 1 minute between exercises | 2 minutes after each set
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

HISS (High-Intensity Steady State, a session consisting of a single bout of high-intensity above the lactate threshold, critical speed/power, MLSS (or a rating of perceived exertion of hard or greater) done for a continuous period of time

1. Alternate Reverse Lunge with Rainbow
2. Alternate Forward Lunge with Uppercut
3. Skater with Tilt
4. Narrow to Sumo Squat, Catch

Repetitions: 12x each 
Sets: 5 sets 
Rest: Complete “as soon as possible” 

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Power is the ability to rapidly generate high levels of force (rapid change in inertia) in a specific movement pattern. In other words, create a “violent” action. In deceleration, our goal is to slow down or completely stop momentum. We need healthy joints, a super-charged nervous system, and enough elastin to stretch during deceleration.

1. Rotational Jump Freeze, Tilt
2. Ground Attack
3. Catch the ViPR PRO
4. Split Explosive Block 

Repetitions:  5 on each side 
Sets: 3
Rest: 1 minute after each exercise | 1 minute after each set 
IMPORTANT: “FREEZE” FOR TWO SECONDS TO DEMONSTRATE DECELERATION, COMPLETELY REST AFTER EACH REPETITION
Load: Light (Speed-Strength)

HIIT (High-Intensity Interval Training), a session consisting of repeated bouts of high-intensity above the lactate threshold, critical speed/power, interspersed by periods of low-intensity exercise or complete rest.

1. Kneeling-Low Squat, Deadlift
2. Lunge with Lift/Shift
3. Halo to Corner Shifts 
4. “L”  Quick feet with Tilt

Work: 30 seconds
 Rest: 30 seconds (note: if your heart rate isn’t going down, extend your rest period)
Sets: 5 sets 
Rest: 2-3 minutes after each set (or until your heart rate drops to zone 2)

Strength Endurance is the ability to produce and sustain muscle contractions for an extended period of time. Learn more here.

1. Deep 180 Squats, Wide Shifts
2. Deep Travelling Diagonal Lunge, Mid Grip Ground Attack – NILE
3. Deep Side Walks, Offset Counter OH Shift
4. Deep Corner Lunge, 3 pulse catches

Repetitions: 12x each or 45 seconds
 Sets: 3-4
Rest: 30 seconds after each exercise | 1.5 minutes after each set
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Dead Strength is the body’s ability to produce force with minimal or no contribution from the elastic components of connective tissue. The movement begins from a stationary position with no initial motion (i.e. ‘dead’ positions). 

1. Swing to Forward Lunge with Shift
2. Reverse Lunge with Shovel
3. Side Lunge, “Genesis” Shift
4. 1 Arm Swing Block to Corner Lunge

Repetitions: 6x on each side (if lighter ViPR PRO, 10x)
Sets: 3-4
Rest: 1 minute after each exercise | 2 minutes after each set 
NOTE: If available, select lighter ViPR PRO for set one

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

HISS (High-Intensity Steady State, a session consisting of a single bout of high-intensity above the lactate threshold, critical speed/power, MLSS (or a rating of perceived exertion of hard or greater) done for a continuous period of time

1. Squat with 1 Pulse Catch
2. Squat to Uppercut 
3. Linear Quick Feet, 2-Arm Tilt 
4. Alternate Reverse Lunge, Shift (neutral grip)
5. Sumo Squat, OH Press (mid grip)

Total Time: 10 minutes
Repetitions: 10x of each exercise
Sets: count yours sets and try to beat it next time – WITHOUT compromising movement quality
Rest: none, try to perform as many rounds as possible
Speed: controlled, good quality of exercises
Load: Medium size

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Power/Acceleration is the ability to rapidly generate high levels of force in a specific movement pattern. The nervous system depolarizes and muscles concentrically turn on & off. We need shape stability in skin and fascia.

1. Lateral Jump with Tilt
2. Explosive Shovel
3. Vertical Jump, Cylinder Deadlift
4. “Sauna Clock” Shift

Reps: 3-5 on each side
Rounds: 2-4
Rest: 2-3 seconds between each repetition, 2-3 minutes between sets

NOTE: Perform each repetition with an intention to move fast.

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Odd Position Strength is the ability to generate purposeful force from ‘uncommon’, less symmetrical body positions. Same like in life or during most sports activities, we must consider and adopt patterns that are variable and omnidirectional. This is to say ‘odd’.

1. Half-Kneeling, Rainbow
2. Offset Stance, Cylinder catch 
3. Diagonal Lunge, Shift
4. Rotational Squat, Lift

Repetitions: 6 on each side 
Sets: 3-4
Rest: 1 minutes between exercises | 2 minutes between sets

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

SISS (Sub-Threshold Intensity Steady State), a session consisting of repeated bouts of exercise below the anaerobic threshold, critical speed/power, performed in a continuous pace

Total Time: 20 minutes 
Repetitions: Perform each drill for 1 minute  
Rest: No rest between exercises nor sets, unless you need to decrease your heart below anaerobic threshold

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

Strength Endurance is the ability to produce and sustain muscle contractions for an extended period of time. In today’s session, we will be following 45 seconds working interval.

1. Low Posterior Lunge, Rainbows 
2. Low Lateral Taps, Counter Shifts 
3. Rotational Squats with Offset Preposition
4. Low Lateral Walking Lunge, Shovel

Repetitions: 15-18x each or 45 seconds 
Sets: 2-4
Rest: 30 seconds to 1 minute after each exercise | 2 minutes after each set
NOTE: Stay as low as possible for the entire time/reps
Load: Light to Moderate ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

HIIT (High-Intensity Interval Training), a session consisting of repeated bouts of high-intensity above the lactate threshold, critical speed/power, interspersed by periods of low-intensity exercise or complete rest.

1. Quick Feet, Punches 
2. Lateral Shuffle to Rotational Freeze
3. Quick Cylinder Lifts 
4. Fast Linear Skaters 

Work: 20 seconds 
Rest: 40 seconds 
Sets: 5 sets 
Rest: 2-3 minutes after each set

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.