To celebrate 30 days of an amazing commitment and passion, let’s put it all together. Perform each block separately in a circuit style before you move to another block.
BLOCK A:
- Dynamic Mobility – Lunge Shifts flow (variable)
- Activation (Forced Exhalation) – Ant. Step, Type 2 Wide
Repetitions: 4
Sets: 2
Rest: No rest
Load: Small ViPR PRO
Bridge Exercise – Preposition Lateral Quick Feet – 4x 2m
BLOCK B: Tri-set – POWER
Acceleration – Forward Step Diagonal Shift
Deceleration – Reverse Step Chop
Conversion – Combo
Repetitions: 4 each
Sets: 2
Rest: Minimal – personalised
BLOCK C: Superset – STRENGTH
- Diagonal Lunge, Posterior Deadshift
- Deep Lateral Squats, Helicopter Lift
Repetitions: 6x each exercise
Sets: 2
Rest: 1 minute between sets
Load: Medium ViPR PRO
BLOCK D: Superset – CARDIO (HISS)
- Ski Tilt
- Rotational Punches
Work:Rest 30 seconds:15 seconds
Total Time: 5 minutes
Load: Small ViPR PRO
BLOCK E: Recovery
- Lateral Half Knee – Tilt
Time: Hold the posture for 10 diaphragmatic breaths
Sets: 2