MOBILITY PROGRAMME

EXERCISE - 1
EXERCISE PREPARATION Tilt (Frontal), Hip Abduction Excursion, Assume a two-handed Tilt Hold 1.5 Leg Stance Perform the motion unloaded (i.e., without ViPR) prior to

THE EVOLUTION OF FREE WEIGHTS

EXERCISE PREPARATION Assume a two-handed Tilt Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Place ViPR on end, anterior to the grounded foot This movement involves a Lateral Foot Reach and opposite Lateral Hand Reach these two movements will occur simultaneously Repeat cycle for desired repetitions

loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise EXERCISE MOVEMENT

EXERCISE MOVEMENT

In a 1.5 Leg Stance, orient ViPR in front of the forward foot This motion will occur through the hip joint and NOT the lower back While tilting ViPR medially, push the hips in the opposite direction into Abduction Maintain a tall spine throughout the movement

REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Heavier ViPR More range of motion

REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Change to one-handed Tilt Hold Heavier ViPR

EXERCISE - 2

EXERCISE PREPARATION Assume a two-handed Tilt Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise In a 1.5 Leg Stance, orient ViPR in front of the forward foot This motion will occur through the hip joint and NOT the lower back While tilting ViPR laterally, push the hips into Flexion and mobilise the ankle into External Rotation Maintain a tall spine throughout the movement

EXERCISE PREPARATION Assume a two-handed Neutral Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Perform an Anterior Gait pattern, with small steps As the lead foot steps forward, perform a Lateral ViPR Shift to that same side (as shown) Continue the pattern in a rhythmical fashion

EXERCISE MOVEMENT

EXERCISE MOVEMENT

REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Heavier ViPR More range of motion

REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Heavier ViPR More range of motion

www.viprfit.com

Fitness Professionals Ltd 2011. Job No. 2953

EXERCISE - 4

Tilt (Lateral), Hip Flexion Excursion, 1.5 Leg Stance

Shift (Lateral), Anterior Gait, Neutral Feet

EXERCISE - 3

Tilt (Lateral), Squat (1 Leg), Lateral Foot Reach

MOBILITY PROGRAMME
EXERCISE - 5
Tilt (Lateral), Squat (1 Leg), Rotational Foot Reach
1 2
EXERCISE PREPARATION Assume a two-handed Tilt Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed It is important to pre-determine the range of motion and remain consistent throughout the exercise Place ViPR on end, anterior to the grounded foot This movement involves a Rotational Foot Reach and opposite Lateral Hand Reach these two movements will occur simultaneously (as shown) Repeat cycle for desired repetitions

THE EVOLUTION OF FREE WEIGHTS

NOTES

EXERCISE MOVEMENT

REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Change to one-handed Tilt Hold Heavier ViPR

EXERCISE - 6

Tilt (Lateral), Hip Extension, 1 Foot Anterior Reach

1 2

EXERCISE PREPARATION
Assume a one-handed Tilt Hold (as shown) Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Stand on one foot with ViPR lateral to the grounded foot At the same time, perform a Lateral ViPR Tilt Reach and an Anterior Foot Reach to a comfortable distance These motions will be guided by a Posterior Tilt in the grounded side hip ensure that the motion occurs at the hip and NOT the lumbar spine

EXERCISE MOVEMENT

REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Heavier ViPR More range of motion

www.viprfit.com

Fitness Professionals Ltd 2011. Job No. 2953