ViPR workout

Strength workout

This programme will build full-body strength and have a big carryover for sport,’ says Dalcourt. ‘That’s because it will teach you to lift and shift a load with strength. A lift is where you move a load against gravity and a shift is where you move a load through gravity. Shifting exercises are noticeably absent from most strength programmes.'

By Jon Lipsey

January 2011

1. 1. Squat thread the needle 2 sets, 30 seconds Start with the ViPR at chest height then rotate it a quarter turn. Squat down and thread the ViPR through your legs, keeping a natural arch in your spine. Return to standing and rotate the ViPR a half turn, then repeat the squat movement.		2. Front carry hip sways 2 sets, 30 seconds Hold the ViPR to your chest with a very wide stance and your feet turned out slightly. Shift your weight onto one foot, moving your hips to that side and keeping your leading knee over your toes. Shift your weight to the opposite side for one rep.

3. Squat with lateral diagonal raise 2 sets, 30 seconds Sink into a squat and reach the ViPR to one side and at an angle. Stand up and move the ViPR diagonally across your body without rotating your torso.		4. Cylinder lift 2 sets, 30 seconds Start in a half squat with your elbows tucked in to your body and your hands gripping the top of the ViPR. Straighten up and lift the ViPR so your hands move down it. Sink into another half squat to repeat the move, sliding your hands further down the ViPR until you’re holding it by the bottom.

5. ViPR box pattern 2 sets, 30 seconds Hold the ViPR horizontally at hip height, then extend your arms. Rotate the ViPR to the left until it’s vertical. Rotate it back until it’s horizontal at head height. Rotate it to the right until the ViPR is vertical again. Fat loss workout ‘The purpose of this circuit is to maximise metabolic demand so that you can burn as many calories as possible. The idea is to do the exercises back to back as a circuit to maintain a high intensity.’ By Jon Lipsey January 2011 1. Lateral tilt with lateral shuffle 3 sets, 40 seconds per exercise Start with the ViPR upright and hold it loosely. Shuffle to one side until the ViPR begins to tilt. Decelerate the tilt then accelerate to the other side and repeat that movement. 2. Anterior step with uppercut 3 sets, 40 seconds per exercise Take a step forward and as you plant your front foot, perform an uppercut. 3. Lateral ViPR flip 3 sets, 40 seconds per exercise Squat down with the ViPR flat on the floor. As you stand up, flip the ViPR up. As it reaches an upright position, control the ViPR with the other hand, taking a lateral shuffle and squatting down again as the ViPR reaches the floor. Repeat the move in the same direction, swapping sides each circuit. 4. Shoulder to shoulder press Start with the ViPR on one shoulder. Shuffle in the direction opposite to the shoulder carrying the ViPR. Use the momentum to help you press and transfer the ViPR to the other shoulder. 5. Sagittal shuffle with tilt 3 sets, 40 seconds per exercise Start in a half squat with the ViPR in both hands. Shuffle forwards until the ViPR is upright, then lunge with one foot to the side of the ViPR so that it tilts forward. Control the deceleration then return the way you came. Swap sides each rep. Running stability workout ‘This workout has been designed to help your feet, ankles, hips and abs cope with landing and transitioning.' By Jon Lipsey January 2011 1. Step-over squats 4 sets, 8-10 reps Start in the carry hold position, then rotate your hips and step across your body. Step back the way you came but turn your leading leg out slightly and squat. 2. Split stance low reach 4 sets, 8-10 reps Start in a split stance with the ViPR at hip height. Reach to the opposite side of your forward foot, moving your hips sideways to counter the movement. Swap sides each rep. 3. Lunge with multi-plane reaches 4 sets, 8-10 reps With the ViPR at hip height, lunge forward and extend your arms. Return to the start, then lunge forwards once more, reaching to the side of your leading leg. Return to the start and lunge forwards again, reaching away from your leading leg. 4. Lateral bounds 4 sets, 8-10 reps From standing, bound to one side with one leg and rotate your torso towards that leg while moving the ViPR across your body so one end is near your standing foot. Repeat on the other side, bounding with the other leg. 5. Shovelling 4 sets, 8-10 reps Start with your left hand near your left shoulder and your right hand near your left knee with the bottom of the ViPR near your left foot. In a scooping motion, rotate your body and move the ViPR up in an arc to your shoulder. Swap sides each rep. 6. Step with lateral shift 4 sets, 8-10 reps Take a big step to one side and drive the ViPR horizontally across your body. Return to the start then repeat the move on the opposite side. 6. Transverse plane jumping stack 3 sets, 40 seconds per exercise Start with your feet together with the ViPR across your body with your torso facing in the opposite direction. Jump and twist with your torso moving in the opposite direction to your feet.		6. Transverse plane thread the needle 2 sets, 30 seconds Start with the ViPR overhead. Take a step to one side and backwards slightly. As you step, drive the ViPR down and through your legs.